Friday 3.25.22
Prep Equipment Required: foam roller, medium band, barbell 1) Foam Roll Glutes & Hamstrings 60s each. 2) 10 Russian Baby Makers 3) Barbell Shoulder/Lat Stretch x 30s each 4) Barbell Front Rack Stretch x 5 each 5) 2 rounds: – 6 RDL – 6 Hang Muscle Cleans – 6 total Front Rack Reverse Lunges – […]
Thursday 3.24.22
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. Strict Gymnastics Strength 1) Strict […]
Wednesday 3.23.22
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: – 20ft Bear Crawl – 10 each X-Band Walk – 100 M Run A. AMRAP 25 With A Partner 20 […]
Tuesday 3.22.22
Prep Equipment required: Foam roller, barbell, medium/light band 1) Foam Roll Glutes & Hamstrings 60s each 2) 10 Sciatic Nerve Floss each 3) 2 Rounds of: – 6 RDLs – 6 Hang Muscle Cleans – 6 total Front Rack Split Squats – 10 Banded Goodmornings – 10 steps each X-Band Walk A. Wide Stance Box […]
Monday 3.21.22
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 Plyo Push-ups *scale to knees as necessary – 5 each Single Arm Row – 5 each DB Snatch 4) Close Grip Bench w. an empty barbell 1 x 5 w […]
Saturday 3.19.22
Prep -Foam Roll wherever you need it AMRAP 6: – 5 Up downs – 10 Goblet Squats with the med ball – 10 total Goblet Reverse Lunges with the med ball A. Barbell Warm Up – Snatch -5 minutes -Coach led B. AMRAP 35 with a partner 500 Meters Row 40 Wallballs (20/14) 400 Meter […]
Friday 3.18.22
Prep Equipment Required: foam roller, medium band, barbell 1) Foam Roll Glutes & Hamstrings 60s each 2) 5 each Single Leg Upward Dog to Standing 3) Barbell Shoulder/Lat Stretch x 30s each 4) Barbell Front Rack Stretch x 5 each 5) 2 rounds: – 6 RDL – 6 Hang Muscle Cleans – 6 total Front […]
Thursday 3.17.22
Prep Equipment Required: Light band, light KB 1) 5 Upward to Downward Dog w Toe Touch 2) 10 each Thoracic Rotations 3) ARMAP 6: – 10 Scap Pull-ups – 10 Band Pull-aparts – 10 total Single Arm KB Push Press – 10 Skip Jacks A. Gymnastics Skill Work Handstand Push-up + Static Hold – Spend […]
Wednesday 3.16.22
Prep Equipment Required: Foam roller, plyo box 1) Foam roll wherever you need it x 60s each side 2) 3 each Spiderman Lunge 3) 3 rounds: – 10ft Crab Walk – 5 Yoga Push-ups – 5 each Box Step-ups 4) 3:00 Double Under Practice A. EMOM 20 Minute 1: 40 Double Unders Minute 2: 10/7 […]
Monday 3.14.22
Prep Equipment required: Foam roller, light/medium band, barbell 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 20ft Bear Crawl – 10 Band Pass through – 10 Banded Pull-aparts – 3-5 Plyo Push-ups 4) Close Grip Bench Press w. an empty barbell 1 x 5 w 1s […]