Saturday, September 3

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 – 15 Banded Pull-aparts – 15 each Single Arm Banded Pull-downs A. AMRAP […]

Friday, September 2

Prep Equipment required: Foam roller, barbell, medium/light band, plyo box 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 – 5 […]

Thursday, September 1

Prep Equipment Required: Medium band, foam roller 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 Thoracic Rotations – 10 Band Pass-throughs – 10 Banded Overhead Squat A. AMRAP 20 25 Meter each Single Arm Lateral Front Rack […]

Saturday, August 31

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) w. an empty […]

Tuesday, August 30

Prep Equipment required: Foam roller, medium band 1) Foam Roll Glutes + Quads x 60s each 2) 5 Upward to Downward Facing Dog 3) 10 each Dynamic Pigeon Pose 4) AMRAP 5: – 10 ft Crab Walk Reverse – 10 each X-Band Walk – 5 each Walking Lunge Steps A. Skill 5:00 Double Under Practice […]

Monday, August 29

Prep Equipment required: Foam roller, medium/light band 1) Foam Roll Glutes & Hamstrings x 60s each 2) 10 Sciatic Nerve Floss each 3) AMRAP 5: – 5 each Banded Bird Dogs – 5 Band Overhead Good Mornings – 10 ft Elephant Walk 4) Air Bike 10-15s sprint for max watts 5) Deadlift w. an empty […]

Friday, August 26

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: – 10 Band Pass through – 10 Banded Pull-aparts – 3 each Plank Waves + 5 Scap Push-ups – 5 each 1-arm Rows A1. Barbell Rows 3 x 6. Rest […]

Thursday, August 25

Prep Equipment Required: foam roller, light KB, 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 Hang Muscle Cleans – 6 total Front Rack Reverse Lunges – 6 Front […]

Wednesday, August 24

Prep Equipment required: Foam roller, light KB 1) Foam Roll Hamstrings + Quads x 60s each 2) 5 Upward to Downward Facing Dog w Toe Touch 3) Biphasic Hip Flexor Stretch 60s each side 4) 3 Rounds: – 10ft Crab Walk – 5 each Lateral Lunges – 5 Goblet Squats 1s pause – 30s Jump […]

Tuesday, August 23

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 Pull-aparts 5) Split/Push Jerk Drills – 5 […]