Tuesday, September 27

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 4) Box Squat w. an empty barbell 1 x 5 […]

Monday, September 26

Prep Equipment required: Foam roller, empty barbell 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 5 Push Jerks – 5 Barbell Rows – 5 Skip Jacks – 3-5 Plyo Push-ups *scale to knees as necessary 4) Air Bike 10-15s for max watts 5) Close Grip Bench […]

Saturday, September 24

Prep 1) Foam roll wherever you need it. 2) AMRAP 5: – 5 each Alternating Lunges – 5 Up Downs – 5 Jump Squats A. 5 Stations Of … 1) Max Broad Jump x 3 Attempts 2) 2 Min: Max Burpees 3) 2 Min: Max Air Squats 4) 2 Min: Max Push-ups 5) AMRAP 8 […]

Friday, September 23

Prep Equipment required: Foam roller, medium/light band, light KB 1) Foam roll Quads & Hamstrings & Adductors x 60 each 2) Adductor Rock Back Stretch x 60s each 3) 3 each Spiderman Lunge 4) 3 Rounds of: – 5 each Banded Bird Dogs – 5 each Goblet Split Squats – 5 KB Squat Jumps A. […]

Thursday, September 22

Prep Equipment required: Foam roller, medium band, plyo box 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: – 20ft Bear Crawl – 10 Banded Glute Bridges – 5 each Box Step-ups – 3 each Plank Wave A. […]

Wednesday, September 21

Prep Equipment required: Foam roller, light/medium band, barbell 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 each Spiderman Lunge 4) 3 Rounds of: – 20ft Bear Crawl – 10 Band Pass through – 5 Barbell Thrusters – 5 Barbell Rows – 3-5 Plyo Push-ups 5) Bench Press w. an […]

Tuesday, September 20

Prep Equipment required: Foam roller, light KB, Jump rope 1) Foam roll Thoracic & Lats x 60s each 2) AMRAP 8 at a slow pace: – 4 Yoga Push-up – 8 KB High Pull – 8 each Split Stance KB Rows – 30s Jump rope practice A. 5 Rounds For Quality Against a 4:00 Clock […]

Monday, September 19

Prep Equipment Required: Foam roller, light KB, medium band 1) Foam Roll Glutes & Hamstrings x 60s each 2) 5 each Shin Box + Forward Fold 3) 3 rounds: – 3 each KB Windmills – 5 each Banded Bird Dogs – 5 Band Overhead Goodmornings – 7 Banded Overhead Squats 4) Box Squat w. an […]

Saturday, September 17

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 RDLs – 6 Band Overhead Squats 5) Barbell Warm-up Snatch A. […]

Friday, September 16

Prep Equipment required: Foam roller, medium/light band, light KB 1) Foam roll Quads & Hamstrings & Adductors x 60 each 2) Adductor Rock Back Stretch x 60s each 3) 3 each Spiderman Lunge 4) 3 Rounds of: – 5 each Banded Bird Dogs – 5 each Goblet Split Squats – 5 KB Squat Jumps A. […]