Monday, October 31

Prep Equipment required: Foam roller, light/medium band, light KB 1) Foam Roll Glutes & Hamstrings x 60s each 2) 5 each Shin Box + Forward Fold 3) AMRAP 5: – 5 each Banded Bird Dogs – 5 each Goblet Reverse Lunges – 5 KB RDLs – 5 Up downs 4) Air Bike 10-15s sprint for […]

Saturday, October 29

Prep Equipment required: Foam roller, light KB, medium/light band 1) Foam roll Thoracic & Lats x 60s each 2) AMRAP 8 at a slow pace: – 4 Yoga Push-up – 8 each KB Push Press – 8 each Split Stance KB Rows – 10 Scap Pull-ups – 15 each Single Straight Arm Banded Pull-downs A. […]

Friday, October 28

Prep Equipment required: Foam roller, barbell, medium/light band 1) Foam Roll Glutes & Hamstrings 60s each 2) 10 Sciatic Nerve Floss each 3) 2 Rounds of: – 6 RDLs – 6 Hang Muscle Cleans – 6 total Front Rack Reverse Lunges – 6 Front Squats – 10 steps each X-Band Walk A. Front Squat Build […]

Thursday, October 27

Prep Equipment required: Foam roller, light/medium band, Light KB 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 3-5 Plyo Push-ups *scale to knees as necessary – 5 Skip Jacks – 5 each Single Arm Row – 5 each Tall Kneeling KB Halo 4) Review TGU 5) […]

Wednesday, October 26

Prep Equipment required: Foam roller, medium band, light KB 1) Foam Roll Hamstrings + Quads x 60s each 2) 10 each Sciatic Nerve Floss 3) Biphasic Hip Flexor Stretch 60s each side 4) 3 Rounds: – 10 ft Elephant Walk – 10 Banded Glute Bridges – 5 Russian Swings – 5 Goblet Squats 5) 3:00 […]

Tuesday, October 25

Prep Equipment required: Foam roller, light/medium band, light KB 1) Foam Roll Glutes & Hamstrings x 60s each 2) AMRAP 6: – 2 each Shin Box + Forward Fold – 5 each Banded Bird Dogs – 5 each Goblet Reverse Lunges – 5 KB RDL A. Heels Elevated Goblet Squat 2/3 x 12-15 2s down […]

Monday, October 24

Prep Equipment required: Foam roller, light/medium band 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 10 Band Pass through – 10 Banded Pull-aparts – 3 Yoga Push-ups – 5 Skip Jacks 4) Incline Bench w. an empty barbell 1 x 5 w 1s pause halfway down, […]

Saturday, October 22

Prep In teams of 2: Partner 1 rows as close to 100 Meters as possible while Partner 2 completes 10 Air Squats and 5 Sit-ups. For every Meter over 100, Partner 1 must do that many Burpees. Complete 2-3 full rounds each. A. Every 7:00 x 5 200 Meter Farmer Carry 20 Burpee Box Jumps […]

Friday, October 21

Prep Equipment required: Foam roller, light DB, medium/light band 1) Foam Roll Glutes & Hamstrings 60s each 2) 3 each Spiderman Lunge 3) 3 Rounds of: – 3 Upward to Downward Facing Dog w Toe Touch – 10 Band Overhead Squat – 10 each Band X-walk – 5 each DB Snatch 4) Barbell Warm-up Snatch […]

Thursday, October 20

Prep Equipment required: Foam roller, light KB, medium/light band 1) Foam roll Pecs x 60s each 2) Biphasic Pec Stretch x 60s each 3) 3 rounds: – 4 Yoga Push-up – 8 each KB Push Press – 8 each Split Stance KB Rows – 10 Scap Pull-ups – 15 Banded Pull-aparts A.  Close Grip Bench […]