Friday 4.29.22

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) 2 Rounds: – 6 Barbell Rows – 6 Push Press – 6 Barbell Curls – 10 Scap Pull-ups – 15 Banded Pull-aparts A. Push […]

Thursday 4.28.22

Prep Equipment Required: foam roller, medium band, barbell 1) Foam Roll Lats and Thoracic Spine 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: – 3 Muscle Cleans – 3 Front Squats – 3 Push Press – 3 Back […]

Wednesday 4.27.22

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 each X-Band Walk – 10 each Banded Overhead Press – 100 Meter […]

Tuesday 4.26.22

Prep Equipment required: Foam roller, light/medium band, empty bar 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 10 Band Pass through – 10 Scap Pull-ups – 10 each Split Stance 1-arm Rows – 3-5 Plyo Push-ups 4) Bench Press w. an empty barbell 1 x 5 […]

Monday 4.25.22

Prep Equipment required: Medium/light band, light KB, plyo box, empty bar 1) 5 each World’s Greatest Stretch 2) 3 Rounds of: – 5 each Banded Bird Dogs – 5 each Thoracic Rotations – 5 each Lunges – 10 Banded Front Squats 3) 10-15s Air Bike Sprint for max watts 4) Front Box Squat w an […]

Saturday 4.23.22

Prep 1) Foam roll wherever you need it 2) 3 Rounds: 3 each KB Windmills 6 each Goblet Lunges 9 Russian Swings A. Barbell Warm Up (Snatch) -Coach Led B. For Time With A Partner 40-30-20-10 Squat Snatch (95/65) Cal Bike – One person works. Split as desired. Rx+:(115/75) L3: (75/55) L2: (Power Snatch 75/55) […]

Friday 4.22.22

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: – 5 each KB Push Press – 10 each Banded Bent Iso Row – 10 Scap Pull-ups – 10 Kip Swings A. […]

Thursday 4.21.22

Prep Equipment Required: foam roller, medium band, barbell 1) Foam Roll Glutes and Thoracic Spine 60s each 2) 3 each Spiderman Lunge 3) 2 rounds: – 6 RDL – 6 Hang Muscle Cleans – 6 total Front Rack Reverse Lunges – 10 Banded Glute Bridge – 10 Ft Elephant Walk A. Deadlift Against A Band […]

Wednesday 4.20.22

Prep 1) Foam roll wherever you need it x 2min 2) AMRAP 5: 2 each Spiderman Lunge 5 each Box Step-ups 5 each Banded Bird Dogs A. Gymnastics Skill Work 8:00 to accumulate volume of: 10s Hanging L-Sit Hold or Bar Hang 10s Ring Support or Box Support 10 Alternating Pistols or Box Pistols or […]

Tuesday 4.19.22

Prep Equipment required: Foam roller, light/medium band, empty bar 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 5 each Plank Waves 3) 3 Rounds of: – 10 Band Pass through – 10 Banded Pull-aparts – 5 Up downs 4) Close Grip Bench Press w. an empty barbell 1 x 5 […]