Monday, June 27

Prep Equipment required: Foam roller, medium 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) 3 Rounds: – 6 Barbell Rows – 6 Push Press – 10 Scap Pull-ups – 10 Kip Swings 5) Review Pull-up scaling options 6) […]

Saturday, June 25

Prep Equipment required: Foam roller, medium band 1) Foam Roll Adductors + Quads x 60s each 2) Adductor Rockback Stretch x 60s each side 3) Biphasic Hip Flexor Stretch 60s each side 4) 3 Rounds: – 20 Ft Bear Crawl – 10 each X-Band Walk – 10 Scap Pull-ups – 10 Kip Swings A. For […]

Friday, June 24

Prep Equipment required: Foam roller, light/medium band, light KB 1) Foam Roll Glutes & Hamstrings x 60s each 2) AMRAP 8: – 2 each Shin Box + Forward Fold – 5 each Banded Bird Dogs – 5 each Goblet Reverse Lunges – 5 each Tall Kneeling KB Halo 3) Air Bike 10-15s sprint for max […]

Thursday, June 23

Prep Equipment required: Foam roller, medium band, Light DB 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: – 3-5 Plyo Push-ups – 5 Skip Jacks – 5 each 1-arm DB Rows – 10 each Single Straight Arm Band […]

Wednesday, June 22

Prep Equipment Required: Foam roller, Medium band, light KB 1) Foam roll wherever you need it x 60s each side 2) 10 Russian Baby Maker + Thoracic Rotation 3) 3 rounds: – 5 Yoga Push-ups – 5 each Half Kneeling KB Windmill – 10 Banded Overhead Goodmornings A. For Quality 0:00 – 10:00 Max rounds […]

Tuesday, June 21

Prep Equipment required: Medium/light band, plyo box 1) 3 each Spiderman Lunge 2) 3 Rounds of: – 5 each Banded Bird Dogs – 5 each Thoracic Rotations – 10 Banded Glute Bridges – 10 total Box Step-ups 3) Air Bike sprint 10-15s for max watts A. Single Leg Box Jump 1 to 2 6 x […]

Monday, June 20

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: – 20 Ft Reverse Bear Crawl – 8 each KB Push Press – 8 each Split Stance KB Rows – 15 Banded Pull-aparts – 15 each Single Arm Banded Pull-downs […]

Saturday, June 18

Prep 1) Foam roll wherever you need it 2) AMRAP 5 5 Arms Overhead Goodmornings 5 each Bodyweight Lunges 5 Air Squats A. In teams of 2 0:00-20:00 10 Box Jump Step-downs 20 Power Snatch (95/65) 30 Butterfly Sit-ups 20:00-30:00 Max 50 Meter Farmer Carries (70/53) *One person works at a time. Split as needed. […]

Friday, June 17

Prep Equipment required: Foam roller, medium/light band 1) Foam Roll Glutes & Hamstrings x 60s each 2) 10 Sciatic Nerve Floss each 3) AMRAP 6: – 1 each Side/Side Deep Lunge + Twist – 5 each Banded Bird Dogs – 5 Band Overhead Goodmornings – 10 ft Elephant Walk 4) Air Bike 10-15s sprint for […]

Thursday, June 16

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) Floor Press w. an empty […]