Saturday 2.5.22
Prep Equipment Required: Medium band, foam roller, empty barbell 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 Banded Overhead Squat 4) Barbell Warm-up Clean A. Partner Conditioning 40-30-20-10 Power Cleans (135/95) Burpees *100 […]
Friday 2.4.22
Prep Equipment required: Foam roller, light/medium band, empty barbell 1) Foam Roll hamstrings + adductors x 60s each 2) Adductor Rock back stretch x 10 each 3) AMRAP 6: – 2 each Shin Box + Forward Fold – 5 each Banded Bird Dogs – 5 each Goblet Lateral Lunges 4) Air Bike 10-15s sprint for […]
Thursday 2.3.22
Prep In teams of 2: Partner 1 rows as close to 100 Meters as possible while Partner 2 completes 10 Scap Pull-ups, 5 Push-ups. For every Meter over 100, Partner 1 must do that many Burpees. Complete 3 full rounds each. A1. Decline DB Bench Press 1/3 x 8-10. – 1 Warm-up sets, 3 working […]
Wednesday 2.2.22
Prep Equipment Required: Plyo box, light KB 1) 3 rounds: – 1 Spiderman Lunge each – 2 Single Leg Upward Dog to Standing each – 5 each Step-ups – 10 Russian Swings A. Gymnastics Skill Work 10 minutes working on a skill of your choice. – Static Holds IE Plank, Ring support etc. – Perfecting […]
Tuesday 2.1.22
Prep Equipment required: Medium/light band, plyo box, empty barbell 1) 5 each World’s Greatest Stretch 2) 3 Rounds of: – 5 each Banded Bird Dogs – 5 each Thoracic Rotations – 10 total Box Step-ups 3) Air Bike Sprint 10-15s for max watts 4) Front Squat w. an empty barbell 1 x 5 w. 3s […]
Monday 1.31.22
Prep Equipment required: Foam roller, light/medium band, light kb, 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 Tall Kneeling KB Halo 4) Air Bike Sprint 10-15s for max […]
Saturday 1.29.22
Prep AMRAP 5: – 20ft Reverse Bear Crawl – 5 Up-downs – 5 Russian Baby Makers A. 0:00 – 8:00 Max Cal Bike 10:00 – 16:00 Max Wall Balls (20/14) 18:00 – 26:00 Max Cal Row 28:00 – 32:00 Max Burpees – Goal: Challenging effort, Split work as evenly as possible. Match your Burpee count […]
Friday 1.28.22
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. Push Jerk Build to a […]
Thursday 1.27.22
Prep Equipment Required: Foam roller, light KB, medium band, barbell 1) Foam Roll adductors & hamstrings x 60s each 2) 10 each Adductor Rock Back Stretch 3) 3 rounds: – 3 each KB Windmills – 5 each Banded Bird Dogs – 5 each Goblet Lateral Lunges – 7 Banded Overhead Good Mornings 4) Box Squat […]
Wednesday 1.26.22
Prep Equipment required: Foam roller, medium band 1) Foam Roll lats x 60s each 2) 3-Way Banded Shoulder/Lat Stretch x 5 breaths each position 3) 2 rounds: – 1 each Spiderman Lunge – 2 Upward to Downward Facing Dog w Toe touch – 10 Scap Pull-ups – 15 Banded Pull-apart A. Gymnastics Skill Work 10 […]