Monday 5.23.22

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) 3 Rounds: – 6 Barbell Rows – 6 Push Press  – 10 Scap Pull-ups – 10 Kip Swings  5) Review T2B scaling options A1. […]

Saturday 5.21.22

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 – 10 Goblet Squats  A. ‘Old MacDonald’ For Max Distance […]

Friday 5.20.22

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) 3 Rounds: – 6 Barbell Rows – 6 Push Press  – 10 Scap Pull-ups – 10 Kip Swings  5) Review Pull-up scaling options A. […]

Thursday 5.19.22

Prep Equipment required: Medium/light band, medium/heavy band, plyo box, Light KB 1) 3 each Spiderman Lunge 2) 3 Rounds of: – 5 each Banded Bird Dogs  – 5 KB Squat Jumps – 10 Banded Glute Bridges – 10 total Box Step-ups  A. DB Squat Jump + Box Jump 4 x 3. Every 60s. – 1 […]

Wednesday 5.18.22

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: – 10 ft Crab Walk Reverse – 10 Banded Overhead Goodmornings – 5 each Bodyweight Lunges A. Every 3:00 x […]

Tuesday 5.17.22

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) 3 Rounds: – 20 Ft Reverse Bear Crawl – 15 Band Face Pull-aparts – 10 Wall Slides – 30s Jump Rope Practice A1. Seated […]

Monday 5.16.22

Prep Equipment required: Foam roller, light/medium band, barbell 1) Foam Roll Glutes & Hamstrings x 60s each 2) AMRAP 6: – 2 each Shin Box + Forward Fold  – 5 each Banded Bird Dogs  – 5 Hang Muscle Clean – 5 Front Squat 3) Air Bike 10-15s sprint for max watts A. Front Squat Build […]

Saturday 5.14.22

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 Banded Overhead Squat 4) Barbell Warm-up Snatch A. AMRAP 25 20 Wall Balls (20/14) 20 Cal Bike 20 […]

Friday 5.13.22

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) 3 Rounds: – 6 Barbell Rows – 6 Push Press  – 10 Scap Pull-ups – 10 Kip Swings  A. Upper Pulling Gymnastics Skills – […]

Thursday 5.12.22

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 […]