Friday, November 11

Prep Equipment required: Foam roller, light/medium band, light Kb 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch & Lat Stretch 60s each 3) 3 Rounds of: – 20ft Bear Crawl – 10 Band Pass through – 5 Yoga Push-ups – 10 each Split Stance 1-arm Rows A1. DB Bench Press 2/3 x 8-10 […]

Thursday, November 10

Prep Equipment Required: foam roller, light/medium band 1) Foam Roll Hamstrings x 60s each 2) 4 each Single Leg Upward Dog to Standing 3) 3 Rounds: – 2 Russian Baby Makers – 4 Up Downs – 6 each Walking Lunges – 8 Banded Good Mornings A. Stagger Stance Glute Hip Thrust 2/3 x 8-10 each […]

Wednesday, November 9

Prep Equipment required: Foam roller, medium band, light plate 1) Foam Roll Adductors + Glutes x 60s each 2) Dynamic Pigeon Pose x 10 each side 3) Biphasic Hip Flexor Stretch 60s each side 4) 3 Rounds: – 10 ft Crab Walk Reverse – 10 each X-Band Walk – Plate Russian Twist A. 8 Rounds […]

Tuesday, November 8

Prep Equipment required: Foam roller, light KB, medium/light band 1) Foam roll Thoracic & Lats x 60s each 2) AMRAP 6: – 20ft Reverse Bear Crawl – 3-5 Push-ups – 8 each Split Stance KB Rows – 10 Scap Pull-ups – 15 Banded Pull-aparts A1. Ring Pull Up 3 x 6-8 3s down.  OT2M – […]

Monday, November 7

Prep Equipment required: Medium/light band, light KB 1) 3 each Spiderman Lunge 2) 2 Rounds of: – 10s each Bird Dog Hold – 10s each Star Plank – 10s Curl-up 3) 3 Rounds of: – 10ft Duck Walk – 5 each Goblet Reverse Lunges – 5 each Thoracic Rotations 4) Barbell Warm-up (Clean – Top […]

Saturday, November 5

Prep 1) 3 each Spiderman Lunge 2) Rowing Drills 3) In teams of 2: Partner 1 rows as close to 100 Meters as possible while Partner 2 completes 10 Air Squats and 10 Power Snatches with PVC Pipe. For every Meter over 100, Partner 1 must do that many Burpees. Complete 2-3 full rounds each. […]

Friday, November 4

Prep Equipment required: Foam roller, light/medium band, Light DB 1) Foam Roll Pecs & Lats 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 10 Band Pass through – 10 Banded Pull-aparts – 5 each DB Push Press – 5 each Renegade Rows A1. DB Piston Bench Press 2/3 x 8-10 […]

Thursday, November 3

Prep Equipment required: Foam roller, medium/light band, light KB 1) Foam Roll Glutes & Hamstrings x 60s each 2) 10 Sciatic Nerve Floss each 3) AMRAP 6: – 3 each Stagger Stance KB RDL – 5 each Dead Bug – 5 Banded Glute Bridge – 10 ft Elephant Walk 4) Glute Hip Thrust w. an […]

Wednesday, November 2

Prep Equipment required: Foam roller, medium band 1) Foam Roll Adductors + Quads x 60s each 2) Adductor Rockback Stretch x 60s each side 3) Biphasic Hip Flexor Stretch 60s each side 4) 3 Rounds: – 2 each Spiderman Lunge – 10 each X-Band Walk – 30s Bike increasing pace each round A. 8 Rounds […]

Tuesday, November 1

Prep Equipment required: Foam roller, light band, light KB 1) Oscillatory Foam Roll Lats x 60s each 2) 10 each Thoracic Rotations 3) 2 Rounds: Upper Back Tri-set – 10 Band Pass Throughs – 10 Band Pull-aparts – 10 Band Face Pull-aparts 4) 3 Rounds: – 6 each Split Stance KB Rows – 3-5 Push-ups […]