Wednesday, June 15
Prep Equipment required: Foam roller, light KB, jump rope 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) AMRAP 7: – 2 Upward to Downward Facing Dog w Toe Touch. – 20 ft Bear Crawl – 5 each […]
Tuesday, June 14
Prep Equipment required: Medium/light band, light KB 1) Foam roll: Glutes & Quads x 60s each 2) Dynamic Pigeon Pose 10s each 3) 3 each Spiderman Lunge 4) 3 Rounds of: – 5 each Banded Bird Dogs – 5 each Goblet Reverse Lunges – 5 KB RDLs – 5 KB Squat Jumps A. Single Leg […]
Monday, June 13
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) 2 Rounds: – 6 Barbell Rows – 6 Push Press – 6 Barbell Curls – 15 Banded Pull-aparts A. Push Jerk Build to a […]
Saturday, June 11
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 Goodmornings – 10 ft Elephant Walk 4) Air Bike 10-15s sprint for max watts 5) Deadlift w. an empty barbell […]
Friday, June 10
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 – 7 Banded Overhead Goodmornings – 9 Goblet Squats 4) Thruster w. an empty barbell […]
Thursday, June 9
Prep In teams of 2: Partner 1 rows as close to 100 Meters as possible while Partner 2 completes 5 Push-ups and 5 Sit-ups. For every Meter over 100, Partner 1 must do that many Burpees. Complete 3 full rounds each. A1. Piston Bench Press 2/3 x 8-10 each. Rest 60s – 2 Warm-up sets, […]
Wednesday, June 8
Prep Equipment required: Foam roller 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: – 10 ft Duck Walk – 10 Wall Slides – 100 M Run A. For Time: Buy in: 100 Meter Farmer Carry […]
Tuesday, June 7
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 – 5 KB High Pull 3) Air Bike 10-15s sprint for max watts A1. […]
Monday, June 6
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: – 20 ft Reverse Bear Crawl – 5 Skip Jacks – 5 each Single Arm Row – 5 each Tall Kneeling KB Halo 4) Incline Close Grip Bench w. an […]
Saturday, June 4
Prep Equipment required: foam roller, light KB 1) Foam Roll Adductors + lats x 60s each 2) Adductor Rockback Stretch x 60s each side 3) Biphasic Lat Stretch 3) 3 rounds: – 2 each Single Leg Upward Dog to Standing – 5 each Single Arm Front Rack Reverse Lunge – 10 Wall Slides – 10 […]