Saturday, October 8

Prep 1) Foam roll wherever you need it.  2) 3 Rounds 10 Air Squats 5 Alternating Lunges 3 Burpees A. Teams of 3 For Time 120-90-60-30 Wallballs (20/14) Cal Row 12-9-6-3 Rope Climbs *200 Meter Run as a team after each round Rx+: (30/24) (Cal Bike) (Legless Rope Climb) L2: (14/10) L1: (10/8) (90-60-30-15 Cal […]

Friday, October 7

Prep Equipment Required: foam roller, medium band, kb 1) Foam Roll Glutes & Adductors x 60s each 2) 1 Round: – Barbell Shoulder/Lat Stretch x 30s each – Barbell Front Rack Stretch x 5 each 3) 3 rounds: – 5 Banded Front Squats – 10 each X-Band Walks – 5 KB Squat Jumps – 5 […]

Thursday, October 6

Prep Equipment required: Foam roller, light KB, jump rope, medium/light band 1) Foam roll Thoracic & Lats x 60s each 2) AMRAP 6: – 4 Yoga Push-up – 8 each Split Stance KB Rows – 8 each KB Push Press – 10 Scap Pull-ups – 15 Banded Pull-aparts 3) 3:00 Jump Rope Practice A1. Single […]

Wednesday, October 5

Prep Equipment Required: Foam roller 1) Foam roll wherever you need it x 60s each side 2) 1 Round: – 3 each Spiderman Lunge – 5 each Plank Wave 3) 3 rounds: – 10ft Duck Walk – 5 Yoga Push-ups – 5 each Walking Lunges A. Gymnastics Skill Work 3 Rounds for Quality: 10s Hanging […]

Tuesday, October 4

Prep Equipment required: Foam roller, light/medium band 1) Foam Roll Adductors & Hamstrings x 60s each 2) 1 Round: – 10 each Adductor Rock Back Stretch – 10 each Dynamic Pigeon Pose 3) AMRAP 5: – 2 each Shin Box + Forward Fold – 5 each Banded Bird Dogs – 5 Banded Front Squats 4) […]

Monday, October 3

Prep Equipment required: Foam roller, light KB, band 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) 3 Rounds: – 5 each Tall Kneeling KB Halo – 6 each Split Stance KB Rows – 6 each KB Push Push Press – […]

Saturday, October 1

Prep Equipment Required: Foam roller, medium band, plyo box 1) Foam roll wherever you need it x 60s each side 2) 3 each Spiderman Lunge 3) 3 rounds: – 5 Yoga Push-ups – 5 each Box Step-ups – 5 each Thoracic Rotations – 10 Banded Overhead Squat A. AMRAP 30 WITH A PARTNER20 Box Jump […]

Friday, September 30

Prep Equipment Required: foam roller, medium band, barbell 1) Foam Roll Glutes & Adductors x 60s each 2) Barbell Shoulder/Lat Stretch x 30s each 3) Barbell Front Rack Stretch x 5 each 4) 10 Russian Baby Makers 5) 2 rounds: – 6 RDL – 6 Hang Muscle Cleans – 6 total Front Rack Reverse Lunges […]

Thursday, September 29

Prep Equipment Required: Light band, light KB 1) 1 Round: – 5 Upward to Downward Dog w Toe Touch – 10 each Thoracic Rotations 2) AMRAP 5: – 10 Scap Pull-ups – 10 Band Pull-aparts – 10 total Single Arm KB Push Press – 5 each Tall Kneeling KB Halo A1. Single Arm Dumbbell Z […]

Wednesday, September 28

Prep Equipment required: Foam roller, Light KB, light band 1) Foam Roll Glutes & Hamstrings x 60s each 1) 3 each Spiderman Lunge 2) 3 Rounds: – 5 Goblet Squat 1s Hold – 5 each Tall Kneeling KB Halo – 5 KB RDLS – 5 Banded Russian Swings A. For Time With A Partner 2k […]