Monday 4.18.22

Prep Equipment required: Foam roller, light/medium band, light KB, empty barbell 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 Squat Jumps 4) Back Squat w. an empty barbell […]

Saturday 4.16.22

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 A. […]

Friday 4.15.22

Prep Equipment Required: Light band, light KB 1) 2 rounds: – 5 Upward to Downward Dog w Toe Touch – 5 each Thoracic Rotations 2) ARMAP 5: – 10 Scap Pull-ups – 10 Band Pull-aparts – 5 each Banded Bird Dogs – 10 total Single Arm KB Push Press A. Rope Climb Accumulate Volume in […]

Thursday 4.14.22

Prep Equipment required: Foam roller, medium/light band, empty bar 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 3) Air Bike 10-15s sprint for max watts 4) Deadlift w. an […]

Wednesday 4.13.22

Prep Equipment Required: Medium band, foam roller 1) Foam roll wherever you need it x 60s each side 2) 5 Upward Dog to Standing w Toe Touch 3) 3 rounds: – 20ft Bear Crawl – 10 Wall Slides – 10 Scap Push-ups – 5 each Half Kneeling KB Windmill A. Gymnastics Skill Work 8:00 to […]

Tuesday 4.12.22

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: – 5 Plyo Push-ups *scale to knees as necessary – 5 each Tall Kneeling KB Halo – 10 Scap Pull-ups – 30s Jump Rope Practice 4) Close Grip Bench w. […]

Monday 4.11.22

Prep Equipment required: Foam roller, light/medium band, plyo box, light KB, empty bar 1) Foam Roll Glutes & Hamstrings x 60s each 2) 3 each Spiderman Lunge 3) AMRAP 6: – 2 each Shin Box + Forward Fold – 10 Banded Russian Swings – 5 each box Step-ups 4) Back Squat w. an empty barbell […]

Saturday 4.9.22

Prep Equipment Required: foam roller, light/medium band 1) Foam Roll Hamstrings x 60s each 2) 4 each Single Leg Upward Dog to Standing 3) 3 Rounds: – 2 Russian Baby Makers – 4 Upward to Downward Facing Dog w Toe Touch – 6 Up Downs – 8 total Box Step-ups A. For Time With A […]

Friday 4.8.22

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: – 4 Yoga Push-up – 8 each KB Push Press – 8 each Split Stance KB Rows – 15 Banded Pull-aparts – 15 each Single Straight Arm Banded Pushdowns A. […]

Thursday 4.7.22

Prep Equipment required: Foam roller, medium/light band, light KB, empty barbell 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 each Lateral Lunges – 10 KB RDL 4) Air Bike […]