Tuesday 3.1.22
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 – […]
Monday 2.28.22
Prep Equipment required: Foam roller, light/medium band 1) Foam Roll Pecs & Lats 60s each 2) 3 Rounds of: – 10 Band Pass through – 10 Banded Pull-aparts – 5 Up downs – 5 each Thoracic Rotations A1. Snatch Grip Pendlay Row 2/4 x 8-10. OT1M – 2 Warm-up sets, 4 working sets A2. Close […]
Saturday 2.26.22
Prep Equipment Required: foam roller, Light band, light KB 1) Foam Roll Lats & Thoracic x 60s each 2) 2 rounds: – 5 Upward to Downward Dog w Toe Touch – 5 each Thoracic Rotations 3) ARMAP 6: – 10 Band Pass Throughs – 10 Band Pull-aparts – 5 each 1-arm KB Rows – 5 […]
Friday 2.25.22
Prep Equipment required: Light/medium band, plyo box 1) Foam Roll Lats, Hamstrings & Glutes x 60s each. 2) 1 Round: – 3 each Spiderman Lunge – 5 Upward to Downward Facing Dog w Toe Touch 3) 3 rounds: – 20ft Bear Crawl – 5 each Banded Bird Dog – 5 Banded Overhead Goodmorning – 5 […]
Thursday 2.24.22
Prep Equipment Required: Medium band, foam roller, jump rope 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 – 10 Scap Pull-ups – 10 Kip Swings – 30s Double Under practice A. Muscle Up Skill Work […]
Wednesday 2.23.22
Prep -Foam roll wherever you need it 3 Rounds: – 20ft Bear Crawl – 5 each Banded Bird Dogs – 5 each Box Step-ups A. AMRAP 34 With A Partner Row 4K Then AMRAP: 2 Wall Walks 4 Hang Power Cleans (135/95) 6 Box Jump Step Downs – Goal: Challenging pace with fast transitions, One […]
Tuesday 2.22.22
Prep Equipment Required: foam roller, light/medium band, empty barbell 1) Foam Roll Hamstrings x 60s each 2) 4 each Single Leg Upward Dog to Standing 3) 3 Rounds: – 2 Russian Baby Makers – 4 Up Downs – 6 each Walking Lunges – 8 Banded Good Mornings 4) Back Squat w. an empty barbell 1 […]
Monday 2.21.22
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 Snatch Grip Pendlay Rows – 6 Push Press – 6 Barbell Curls – 10 Scap Pull-ups – 25 Banded Pull-aparts […]
Saturday 2.19.22
No CrossFit Class Today. State Powerlifting Championships is being held at No Excuses CrossFit.
Friday 2.18.22
Prep Equipment Required: foam roller, medium band, barbell 1) Foam Roll Lats and Thoracic Spine 60s each 2) 10 Russian Baby Makers 3) 2 rounds: – 6 KB RDL – 6 Russian KBS – 6 Goblet Squat – 6 total single leg deadlifts – 10 steps each X-Band Walks 4) Assault Bike 10-15 seconds max […]