Wednesday 4.6.22

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 – 100 M Run 5) Rowing Drills A. Every […]

Tuesday 4.5.22

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 Single ARm DB Push Press – 5 each DB Rows – 10 Scap Pull-ups – 10 Kip Swings A. […]

Monday 4.4.22

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) Multiple Pause Front Squat w. […]

Saturday 4.2.22

Prep Equipment Required: Lightweight plates 3 Rounds – 2 each Spiderman Lunge – 5 Hang Muscle Cleans – 5 Thrusters – 5 Barbell Rows A. For Time With A Partner 40-30-20-10 Hang Power Cleans (155/105) 10-8-6-4 Rope Climbs 40-30-20-10 Wall Balls (20/14) L3: (135/95) L2: (115/75) L1: (95/65 or DB Hang Power Cleans 25/15) (Rope […]

Friday 4.1.22

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 – 15 Banded Pull-aparts A. Split Jerk Take 5 sets […]

Thursday 3.31.22

Prep Equipment required: Foam roller, medium/light band 1) Foam Roll Glutes & Hamstrings x 60s each 2) 5 each Single Leg Upward Dog to Standing 3) AMRAP 6: – 1 each Side/Side Deep Lunge + Twist – 5 each Banded Bird Dogs – 5 Band Overhead Goodmornings – 10 ft Elephant Walk 4) Air Bike […]

Wednesday 3.30.22

Prep Equipment Required: foam roller, 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: – 6 RDL – 6 Hang Muscle Cleans – 6 Front Squats – 10 Scap Pull-ups – […]

Tuesday 3.29.22

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 Arm Banded Pushdowns A1. Single […]

Monday 3.28.22

Prep Equipment required: Foam roller, light/medium band 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 3) Air Bike 10-15s sprint for max watts 4) Back Squat w. an empty barbell 1 […]

Saturday 3.26.22

Prep Equipment required: Foam roller, light KB 1) Foam Roll Adductors + Glutes x 60s each 2) Adductor Rockback Stretch x 60s each side 3) Dynamic Pigeon Pose x 10 each. 4) AMRAP 5: – 20ft Reverse Bear Crawl – 8 KBS – 5 each Tall Kneeling KB Halo A. EMOM 20 – Teams of […]