Friday 11.26.21
Prep Equipment Required: Foam roller, light KB, medium band 1) Foam Roll Glutes & Hamstrings x 60s each 2) 5 each Shin Box + Forward Fold 3) 3 rounds: – 3 each KB Windmills – 5 each Banded Bird Dogs – 7 Banded Overhead Goodmornings – 9 Goblet Squats 4) Barbell Warm-up Clean A. 4 […]
Thursday 11.25.21
Prep Equipment required: Foam roller, light band, light KB 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 each 1-arm Rows – 6 each Band Shoulder Press – 10 Scap Pull-ups – 10 Kip Swings 5) Review […]
Wednesday 11.24.21
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) AMRAP 6: – 10 ft Crab Walk Reverse – 5 each Thoracic Rotations – 5 Hang Muscle Cleans – 5 Front Squats […]
Tuesday 11.23.21
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 […]
Monday 11.22.21
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 – 10 each Split Stance 1-arm Rows – 3-5 Plyo Push-ups 4) Close Grip Floor Press w. an empty barbell 1 x 5 […]
Saturday 11.20.21
Prep 10 Air Squats 5 Alternating Lunges each 3 Burpees A. Partner Conditioning In teams of 2: AMRAP 5: Max Reps Wall Balls (20/14) Rest 60s (transition) AMRAP 5: Max Reps Toes to Bar Rest 60s (transition) AMRAP 5: Max Calories Air Bike Rest 60s (transition) AMRAP 5: Max Calories Rower Rest 60s (transition) AMRAP […]
Friday 11.19.21
Prep Equipment required: Foam roller, medium/light band 1) Foam Roll Glutes & Hamstrings x 60s each 2) 10 Sciatic Nerve Floss each 3) AMRAP 5: – 5 each Banded Bird Dogs – 5 Band Overhead Goodmornings – 10 ft Elephant Walk 4) Air Bike 10-15s sprint for max watts 5) Barbell Warm-up Clean A. Power […]
Thursday 11.18.21
Prep Equipment required: Foam roller, light KB, medium/light band 1) Foam roll Thoracic & Lats x 60s each 2) AMRAP 8 at a slow pace: – 2 Upward to Downward Facing Dog w Toe Touch – 8 each KB Push Press – 8 each Split Stance KB Rows – 15 Banded Pull-aparts – 15 each […]
Wednesday 11.17.21
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: – 20ft Bear Crawl – 10 each X-Band Walk – 10 each Band Iso Rows – 100 M Run A. […]
Tuesday 11.16.21
Prep Equipment required: Medium/light band, light KB 1) 3 each Spiderman Lunge 2) 3 Rounds of: – 5 each Banded Bird Dogs – 5 each Goblet Reverse Lunges – 5 each Thoracic Rotations 3) Air Bike sprint 10-15s for max watts 4) Front Rack Box Squat w. an empty barbell 1 x 5 w. 3s […]