Thursday, September 15

Prep Equipment required: Foam roller, light/medium band 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 10ft Crab Walk – 10 Band Pass through – 10 Band Pull-aparts – 5 Dive Yoga Push-up A. AMRAP 20 8 each Walking Lunge Steps 10 Hand Release Push-ups 12 each […]

Wednesday, September 14

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 – 10 Scap Pull-ups – 15 Banded Pull-aparts A. Push […]

Tuesday, September 13

Prep Equipment Required: light KB, jump rope 1) Foam Roll wherever you need it 60s 2) 10 each Dynamic Pigeon Pose 4) AMRAP 6: – 30s Jump Rope Practice – 20ft Bear Crawl – 5 each 1-arm Rows – 2 Upward to Downward Facing Dog w Toe Touch A. 5 Rounds For Quality Against a […]

Monday, September 12

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 […]

Saturday, September 10

Prep 1) Foam roll wherever you need it 2) 3 Rounds: – 1 each Spiderman Lunge – 5 Push-ups – 5 Jump Squats A. Barbell Warm Up (Clean Top Down) -Coach led B. 5 Rounds With A Partner 10 Power Cleans (155/105) 20 Cal Bike 30 Hand Release Push-ups 400 Meter Run – Goal: Challenging […]

Friday, September 9

Prep Equipment required: Foam roller, medium/light band, light KB 1) Foam Roll Glutes & Hamstrings x 60s each 2) 10 Dynamic Pigeon Pose each 3) 3 Rounds: – 1 each Side/Side Deep Lunge + Twist – 5 Goblet Squats 1s Pause – 5 KB Squat Jumps – 20ft Bear Crawl A. Seated Box Jump 2/5 […]

Thursday, September 8

Prep Equipment required: Foam roller, light KB, medium/light band 1) Foam roll Thoracic & Lats x 60s each 2) 3-Way Banded Shoulder/Lat Stretch x 60s each 2) AMRAP 6: – 4 Yoga Push-up – 10 Band Pass Throughs – 5 each Tall Kneeling KB Halo – 5 each Split Stance KB Rows A. AMRAP 20 […]

Wednesday, September 7

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 Pull-aparts – 5 each Single Arm Row – 5 each Plank Waves – 3-5 Plyo Push-ups *scale to knees as necessary – 5 Skip Jacks 4) Close Grip Bench […]

Tuesday, September 6

Prep Equipment required: Foam roller, medium/light band, light KB 1) Foam Roll Glutes & Hamstrings x 60s each 2) 5 Upward to Downward Facing Dog w Toe Touch 3) AMRAP 5: – 5 each Lateral Lunge – 5 Banded Russian Swings – 10 ft Elephant Walk A. 5 Rounds 60s Max Cal Row 60s Max […]

Monday, September 5

Prep Equipment required: Foam roller, barbell, jump rope 1) Foam Roll Glutes & Hamstrings 60s each 2) 10 Sciatic Nerve Floss each 3) 3 Rounds of: – 6 Hang Muscle Cleans – 6 RDLs – 6 Power Cleans – 6 Push Jerks 4) 3:00 Jump Rope Practice A. Eva Strong 5 Rounds for time with […]