Saturday, July 30

Prep Equipment required: Foam roller, medium band, light KB 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: – 20 ft Elephant Walk – 10 Banded Glute Bridges – 5 Tall Kneeling KB Halo each 5) Barbell Warm-up […]

Friday, July 29

Prep Equipment Required: Light band, light KB 1) 1 round: – 5 Upward to Downward Dog w Toe Touch – 10 each Thoracic Rotations 2) ARMAP 5: – 10 Scap Pull-ups – 10 Band Pull-aparts – 5 each Banded Bird Dogs – 10 total Single Arm KB Push Press A. Rope Climb 8:00 max sets, […]

Thursday, July 28

Prep Equipment required: Foam roller, light/medium band, light KB 1) Foam Roll Glutes & Hamstrings x 60s each 2) AMRAP 6: – 2 each Shin Box + Forward Fold – 5 each Banded Bird Dogs – 5 each Goblet Reverse Lunges 3) Air Bike 10-15s sprint for max watts 4) Box Squat w. an empty […]

Wednesday, July 27

Prep Equipment required: Foam roller, medium band, Plyo Box 1) Foam Roll Hamstrings + Quads x 60s each 2) 10 each Dynamic Pigeon Pose 3) Biphasic Hip Flexor Stretch 60s each side 4) 3 Rounds: – 20 ft Elephant Walk – 10 Banded Glute Bridges – 5 each Box Step-ups A. For Time: 1K Row […]

Tuesday, July 26

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 – 8 KB Curls – 15 each Single Straight Arm Banded Pull-downs 3) […]

July Spotlight Athlete: Kendall Baptiste

Name: Kendall Baptiste Age: 27 Occupation: GM at D1 Training Buford Hometown: Buford, GA Which class time do you usually attend?: 6am Favorite WOD: Grace Favorite CF Movement: Power Clean Least Favorite CF Movement: Snatch 1RM Deadlift: 315lb Favorite Food: Japanese or breakfast foods Favorite Movie: John Wick 2 Favorite Athlete: Kobe Bryant Dream Job: […]

Monday, July 25

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 Deadbugs – 7 Banded Overhead Goodmornings – 9 Goblet Squats 4) Barbell Warm-up Clean 5) Split Jerk Drills […]

Saturday, July 23

Prep Equipment required: Foam roller, light band, barbell 1) Oscillatory Foam Roll Lats x 60s each 2) 3-Way Banded Shoulder/Lat Stretch x 30s each position 3) 10 Russian Baby Maker + Thoracic Rotation 4) 3 Rounds: – 6 Power Snatch – 6 Overhead Squat – 10 Scap Pull-ups – 10 Kip Swings A. With A […]

Friday, July 22

Prep Equipment required: Foam roller, 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) Close Grip Bench w. an […]

Thursday, July 21

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 […]