Wednesday, October 19
Prep 1) Foam roll wherever you need it 2) 3 each Spiderman Lunge 3) 3 Rounds 5 each birddog 10 banded goodmorning 10 KBS 10 Air squats A. WITH A PARTNER FOR QUALITYAMRAP 8: Max 50 Meter Lateral Sled Pull AMRAP 8: Max Cal Bike AMRAP 8: Max 50 Meter Sled Pull Backwards AMRAP 8: […]
Tuesday, October 18
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) 3 each Spiderman Lunge 4) AMRAP 5: – 5 each Banded Bird Dogs – 3 each KB RDL Handswitch – 10 ft Elephant Walk – 5 Goblet Squats 1s pause […]
Monday, October 17
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: – 20ft Bear Crawl – 10 Band Pass through – 10 Band Pull-aparts – 5 KB Glute Bridge Crush Press – 5 each Plank Waves A1. Incline DB Squeeze Press […]
Saturday, October 15
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 4) Review Rope Climb […]
Saturday, October 15
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 4) Review Rope Climb […]
Friday, October 14
Prep Equipment required: Foam roller, medium/light band 1) Foam Roll Glutes & Hamstrings x 60s each 2) 10 Sciatic Nerve Floss each 3) AMRAP 6: – 1 each Side/Side Deep Lunge + Twist – 5 each Banded Bird Dogs – 5 Band Overhead Goodmornings – 10 ft Elephant Walk 4) Air Bike 10-15s sprint for […]
Thursday, October 13
Prep Equipment required: Foam roller, light/medium band, kb 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 20ft Bear Crawl – 10 Band Pass through – 10 each Split Stance 1-arm Rows – 3-5 Plyo Push-ups 4) 3:00 Jump Rope practice 5) Bench Press w. an empty […]
Wednesday, October 12
Prep Equipment Required: Foam roller 1) Foam roll wherever you need it x 60s each side 2) 1 Round: – 3 each Spiderman Lunge – 5 Upward to Downward Dog w Toe Touch 3) 3 rounds: – 10ft Crab Walk – 5 each Walking Lunges – 10 Scap Pull-ups A. Gymnastics Skill Work 3 Rounds […]
Tuesday, October 11
Prep Equipment required: Foam roller, light/medium band, light KB 1) Foam Roll Glutes & Hamstrings x 60s each 2) AMRAP 6: – 1 each Side/Side Lunge + Sumo Twist – 5 each Deadbug – 5 each Goblet Reverse Lunges 3) Air Bike 10-15s sprint for max watts 4) Box Squat w. an empty barbell 1 […]
Monday, October 10
Prep Equipment required: Foam roller, light band, barbell 1) Oscillatory Foam Roll Lats x 60s each 2) 10 each Thoracic Rotations 3) 3-Way Banded Shoulder/Lat Stretch x 30s each position 4) 2 Rounds: – 6 Barbell Rows – 6 Push Press – 6 Barbell Curls – 15 Banded Facepull-apart A. Push Jerk Build to a […]