Wednesday 1.12.21

Prep Equipment Required: Medium band, foam roller, plyo box 1) Foam roll wherever you need it x 60s each side 2) 3 each Spiderman Lunge 3) 3 rounds: – 5 each Box Step-ups – 5 each Thoracic Rotations – 10 Banded Overhead Goodmornings A. Every 6:00 x 4 Min 0-2: Max Cal Bike Min 2-4: […]

Tuesday 1.11.21

Prep Equipment Required: Light band, light KB 1) 2 rounds: – 5 Upward to Downward Dog w Toe Touch – 5 each Thoracic Rotations 2) AMRAP 6: – 20ft Bear Crawl – 10 each Band Bent Iso Row – 10 total Single Arm KB Push Press A1. Pendlay Row 3 x 6. Rest 10. – […]

Monday 1.10.21

Prep Equipment required: Foam roller, medium/light band 1) Foam Roll Glutes & Hamstrings x 60s each 2) 10 Sciatic Nerve Floss each 3) AMRAP 6: – 1 each Side/Side Deep Lunge + Twist – 5 each Banded Bird Dogs – 5 Band Glute Bridge – 10 total Walking Lunges A1. Barbell Glute Hip Thrusts 1/4 […]

Saturday 1.8.21

Prep Equipment Required: Medium band, foam roller, barbell 1) Foam roll wherever you need it x 60s each side 2) 3 each Spiderman Lunge 3) 3 rounds: – 20 ft Bear Crawl – 5 each Thoracic Rotations – 5 RDLs – 5 Hang Muscle Cleans – 5 Barbell Rows A. Conditioning with a partner AMRAP […]

Friday 1.7.21

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: – 10 Wall Slides – 10 each Band Overhead Press – 10 Scap Pull-ups 5) Rowing Drills A1. Seated DB Shoulder Press […]

Thursday 1.6.21

Prep Equipment required: Foam roller, medium/light band, barbell 1) Foam Roll Glutes & Hamstrings x 60s each 2) 10 Sciatic Nerve Floss each 3) AMRAP 5: – 5 each Banded Bird Dogs – 5 each Bodyweight Lunges – 10 ft Elephant Walk 3) Air Bike 10-15s sprint for max watts 4) Deadlift w. an empty […]

Wednesday 1.5.21

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) AMRAP 5: – 5 each Banded Bird Dogs – 10 Banded Overhead Goodmornings – 5 each Plank Waves A. Every 6:00 x […]

Tuesday 1.4.22

Prep Equipment required: Foam roller, light/medium band, light KB 1) Foam Roll lats x 60s each 2) 3-Way Banded Shoulder/Lat Stretch x 60s each 3) 3 Rounds of: – 10 Band Pass through – 10 each Split Stance 1-arm Rows – 5 each Single Arm KB Hang Power Clean – 3-5 Push-ups (Scale to knees […]

Monday 1.3.22

Prep Equipment Required: foam roller, light/medium band 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 Glute Bridge A1. Barbell Glute Hip Thrusts 1/4 x 10-12 1s hold […]

Friday 12.31.21

Prep Equipment required: Foam roller, light/medium band 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds each of “Rowling” with a partner – Row 100 Meters while your partner moves between Plank and Forearm Plank. For every meter over 100, your partner does 1 Burpee 4) Floor Press w. […]