Thursday 2.17.22

Prep Equipment required: Foam roller, light/medium band, light KB, empty barbell 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 Single Arm Row – 5 each Plank Waves – 5 each Tall Kneeling KB Halos 4) […]

Wednesday 2.16.22

Prep Equipment required: Foam roller, light KB 1) Foam Roll Glutes & Hamstrings x 60s each 2) 5 Upward to Downward Dog w Toe Touch 3) 10 Dynamic Pigeon Pose each 4) 3 Rounds: – 3 each KB Windmill – 5 each KB Push Press – 10 KB RDL A. With A Running Clock 0:00 […]

Tuesday 2.15.22

Prep Equipment required: Medium/light band, light KB, empty barbell 1) 3 each Spiderman Lunge 2) 3 Rounds of: – 5 each Banded Bird Dogs – 5 each Goblet Reverse Lunges – 10 Goblet Squats 3) Zercher Squat w. an empty barbell 1 x 5 w. 3s down 1s hold focusing on perfect technique A. Zercher […]

Monday 2.14.22

Prep Equipment required: Light band, barbell 1) 10 Band Pass Throughs 2) 5 each Plank Wave 3) 3 Rounds: – 3-5 Banded Push-ups (scale to knees if necessary) – 6 Barbell Rows – 6 Push Press – 10 Kip Swings A. Speed Floor Press 8 x 3 every 60s. – Slightly Heavier than last week […]

Saturday 2.12.22

Prep AMRAP 5: – 10ft Crab Walk – 5 each Goblet Reverse Lunges – 5 Up Downs A. Partner Conditioning 10:00 Max Distance KB Front Rack Carry 8:00 Max Calories Rower or Ski Erg 6:00 Max Distance Farmers Carry 4:00 Max Renegade Rows 2:00 Max Calories Air Bike – Goal: One person works – split […]

Friday 2.11.22

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: – 6 RDL – 6 Hang Muscle Cleans – 6 total Front Rack Reverse Lunges […]

Thursday 2.10.22

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 Pull-up scaling options A1. […]

Wednesday 2.9.22

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: – 1 Spiderman Lunge each – 5 each Box Step-ups – 20ft Bear Crawl A. AMRAP 30 WITH A PARTNER20 […]

Tuesday 2.8.22

Prep Equipment required: Foam roller, medium/light band, empty barbell 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 4) Air Bike 10-15s sprint for max watts 5) Deadlift w. an […]

Monday 2.7.22

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