Wednesday 5.11.22

Prep Equipment required: Foam roller, light/medium band  1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 3 Upward to Downward Facing Dog w Toe Touch – 5 each Plank Waves – 10 Band Pull-aparts – 30s Double Unders A. Against A 30:00 Clock With A Partner 0:00 […]

Tuesday 5.10.22

Prep Equipment required: Foam roller, light/medium band 1) Foam Roll Lats and Thoracic 60s each 2) 3-Way Banded Shoulder/Lat Stretch x 30s each position  3) AMRAP 6: – 10 Band Pass through – 15 Banded Pull-aparts – 5 each Plank Waves – 5 Skip Jacks A1. Half Kneeling Landmine Press 1/4 x 6-8 each.  OT2M […]

Monday 5.9.22

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) Barbell Warm-up Snatch A. Power […]

Saturday 5.7.22

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 – 10 Banded Overhead Squat – 10 each Banded Iso Row 4) Barbell Warm-up Snatch A. AMRAP 10: 100 Meter Run 5 Hang Power Snatch […]

Friday 5.6.22

Prep Equipment required: Foam roller, light/medium band  1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 3-5 Banded 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 Press w. […]

Thursday 5.5.22

Prep Equipment required: Medium/light band, light DBs, plyo box  1) 3 each Spiderman Lunge 2) 3 Rounds of: – 5 each Banded Bird Dogs  – 5 DB RDL – 3 DB Squat Jumps – 5 each total Box Step-ups  3) Barbell Warm-up Clean A. DB Squat Jump + Box Jump 2/4 x 3.  OT1M – […]

Wednesday 5.4.22

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 Crab Walk Reverse – 5 Russian Baby Makers – 100M Run 5) 2:00  Double Under Practice A. 4 Rounds […]

Tuesday 5.3.22

Prep Equipment Required: Light band, light KB 1) 2 rounds:  – 5 Upward to Downward Dog w Toe Touch – 5 each Thoracic Rotations  2) 3 rounds: – 20ft Reverse Bear Crawl – 10 Wall Slides – 10 total Single Arm KB Rows A1. Half Kneeling Landmine Press 1/4 x 6-8 each.  OT2M – 1 […]

Monday 5.2.22

Prep Equipment required: Foam roller, light/medium band, light KB   1) Foam Roll Glutes & Hamstrings x 60s each 2) AMRAP 6: – 5 each Dynamic Pigeon Pose – 5 each Banded Bird Dogs  – 5 each Goblet Squats 3) Air Bike 10-15s sprint for max watts 4) 1 1/4 Back Squat w. an empty barbell […]

Saturday 4.30.22

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 – 5 each Box Step-ups – 10 Banded Overhead Squat A. In a 30min Window With Teams of 3 4k […]