Wednesday 12.8.21
Prep Equipment required: Foam roller, medium band 1) Foam Roll Adductors + Quads x 60s each 2) Adductor Rockback Stretch x 60s each side 3) 3 rounds: – 5 each Thoracic Rotations – 20 ft. Bear Crawl – 10 Banded Overhead Goodmornings A. EMOM 30 Minute 1: 45s Row Minute 2: 45s Walking Lunges Minute […]
Tuesday 12.7.21
Prep Equipment required: Foam roller, light DB, medium/light band, Dumbbell, jump rope 1) Foam roll Thoracic & Lats x 60s each 2) AMRAP 6 at a slow pace: – 4 Yoga Push-up (scale to knees as necessary) – 8 each DB Push Press – 8 each Band Iso Rows – 30s Double Under Practice A1. […]
Monday 12.6.21
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 3) Air Bike 10-15s sprint for […]
Saturday 12.4.21
Prep Coach led Dynamic Warmup A. Snatch Warmup -Coach led B. Partner Conditioning 3 Rounds of: 50 Wall Balls (20/14) 30 Burpees Right into: 3 Rounds of: 50 Calorie Row 30 Power Snatch (95/65) Right into: 3 Rounds of: 50 Walking OH Plate Lunges (45/25) 30 Chest to Bar Pull-ups – Goal: Split work evenly […]
Friday 12.3.21
Prep Equipment required: Medium/light band, empty barbell 1) 3 Rounds of: – 1 each Spiderman Lunge – 5 each Banded Bird Dogs 2) 2 rounds with an empty barbell of: – 6 RDLs – 6 Hang Muscle Cleans – 6 Front Squats – 6 total Front Rack Reverse Lunges A. Power Clean 4/3 x 2 […]
Thursday 12.2.21
Prep Equipment required: Foam roller, light/medium band 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 10 Band Pass through – 10 Banded Pull-aparts – 3-5 Plyo Push-ups 4) Bench Press w. an empty barbell 1 x 5 w 1s pause halfway down, 1s pause at chest. […]
Wednesday 12.1.21
Prep Equipment required: Foam roller, box, jump rope 1) Foam Roll Hamstrings x 60s each 2) Sciatic Nerve Floss x 10 each 3) Adductor Rockback Stretch x 60s each side 4) 3 Rounds: – 10 ft Crab Walk Reverse – 10 total Box Step-ups – 30s Jump Rope Practice 5) Rowing Drills A. For Time: […]
Tuesday 11.30.21
Prep Equipment required: Foam roller, light/medium band 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 3) Air Bike 10-15s sprint for max watts 4) Box Squat w. an empty barbell 1 […]
Monday 11.29.21
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: – 10 Scap Pull-ups – 10 Band Pull-aparts – 10 total Single Arm KB Push Press A. Push Jerk Build to a 1RM in 8 sets. OT2M – […]
Saturday 11.27.21
Prep Equipment Required: Medium band, foam roller 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 A. Partner Conditioning AMRAP 24: 30s Max Calorie Bike 30s Max Push Press (75/55) 30s […]