Thursday 12.30.21
Prep Equipment required: Foam roller, light/medium band, KB 1) Foam Roll Glutes & Hamstrings x 60s each 2) AMRAP 6: – 2 each Shin Box + Forward Fold – 5 each Banded Bird Dogs – 5 each Goblet Reverse Lunges – 10 KB RDLs 3) Air Bike 10-15s sprint for max watts 4) Front Box […]
Wednesday 12.29.21
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) 3 Rounds: – 5 Up downs – 10 Band Overhead Goodmornings – 10 steps each X-band Walk – 10 total Walking Lunges […]
Tuesday 12.28.21
Prep Equipment Required: Light band, light KB 1) 2 rounds: – 5 Upward to Downward Dog w Toe Touch – 5 each Thoracic Rotations 2) ARMAP 5: – 3-5 Push-ups (scale to knees if necessary) – 10 ft Crab Walk Forward – 10 Scap Pull-ups – 15 Band Pull-aparts A1. Strict Chin Ups 5 x […]
Monday 12.27.21
Prep Equipment Required: foam roller, medium band, barbell 1) Foam Roll Lats and Thoracic Spine 60s each 2) 10 Russian Baby Makers 3) 3 rounds: – 6 RDLs – 6 Hang Muscle Cleans – 6 total Front Rack Reverse Lunges – 10 steps each X-Band Walks – 5 Up downs A. Power Clean + Front […]
Saturday 12.25.21
Friday 12.24.21
Prep Equipment required: Foam roller, empty barbell 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) 2 Rounds: – 10 Scap Pull-ups – 6 RDLs – 6 Hang Muscle Cleans – 6 total Front Rack Reverse Lunges – […]
Thursday 12.23.21
Prep Equipment Required: foam roller, medium band, barbell, plyo box 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 Front Squats – […]
Wednesday 12.22.21
Prep Equipment Required: Light band, light KB 1) 2 rounds: – 5 Upward to Downward Dog w Toe Touch – 5 each Thoracic Rotations 2) ARMAP 6: – 10ft Duck Walk – 10 Scap Pull-ups – 5 RDLs – 5 Hang Muscle Cleans – 5 Front Squats A. ‘AP Bio’ Against a 3:00 clock 8 […]
Tuesday 12.21.21
Prep Equipment required: Foam roller, light band, barbell, jump rope 1) Oscillatory Foam Roll Lats x 60s each 2) 3-Way Banded Shoulder/Lat Stretch x 30s each position 3) 3 Rounds: – 10ft Crab Walk Forward – 10 Scap Pull-ups – 5 Yoga Push-ups (Scale to knees if necessary) – 30s Double Under Practice A1. Strict […]
Monday 12.20.21
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 Overhead Goodmornings – 10 ft Elephant Walk 4) Air Bike 10-15s sprint for […]