Thursday 11.4.21

Prep Equipment required: Foam roller, light band, barbell 1) Oscillatory Foam Roll Lats x 60s each 2) 10 Thoracic Rotations each 3) 3-Way Banded Shoulder/Lat Stretch x 30s each position 4) 3 Rounds: – 6 Barbell Rows – 6 Barbell Curls – 6 Push Press – 15 Band Pull-aparts A. Push Press + Push Jerk […]

Wednesday 11.3.21

Prep 3 rounds 3 each BW Lunges 6 Arms Overhead Goodmornings 9 Air Squats A. Every 6:00 x 4 sets 400 Meter Run 30 total DB Renegade Rows 20 total KB Rotational Cleans 10 Jump Squats – Goal: Challenging effort. You should have at least 90s of rest after each completed round. Your choice of […]

Tuesday 11.2.21

Prep Equipment required: Medium/light band, light KB 1) 3 each Spiderman Lunge 2) 3 Rounds of: – 5 Banded Bird Dogs each side – 5 Goblet Reverse Lunges each – 5 Thoracic Rotations each 3) Air bike sprint 10-15s for max watts 4) Clean Barbell warm-up A. Power Clean Build to a 1RM in 8 […]

Monday 11.1.21

Prep Equipment required: Foam roller, light KB, medium/light band, jump rope 1) Foam roll Thoracic & Lats x 60s each 2) AMRAP 8 at a slow pace: – 4 Yoga Push-up – 6 each SA DB Hang Power Clean + Press – 8 Scap Pull-ups – 15 Banded Pull-aparts – 30s Jump Rope Practice A1. […]

Saturday 10.30.21

Prep *Grab a PVC and form a tight circle. On coach’s call, let go of your PVC and run either right or left to catch the PVC of the person next to you. As the game progresses, widen the circle to increase the challenge. If someone lets a PVC fall, the whole group does the […]

Friday 10.29.21

Prep Equipment required: Foam roller, medium/light band, light KB 1) Foam roll lats & thoracic x 60s each 2) 3 each Spiderman Lunge 3) 3 Rounds of: – 5 each Banded Bird Dogs – 5 each Goblet Reverse Lunges – 10 Band Overhead Squats 4) Air Bike sprint 10-15s for max watts 5) Box Squat […]

Thursday 10.28.21

Prep Equipment required: Foam roller, light KB, medium/light band 1) Foam roll Thoracic & Lats x 60s each 2) Band Chicken Wing Stretch x 60s each 2) AMRAP 8 at a slow pace: – 4 Yoga Push-up – 8 each KB Push Press – 8 each Split Stance KB Rows – 15 Banded Pull-aparts – […]

Wednesday 10.27.21

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: – 10 ft Crab Walk Reverse – 10 Banded Overhead Goodmornings – 100 M Run A. For time: 1 Mile […]

Tuesday 10.26.21

Prep Equipment required: Medium/light band, light KB 1) 3 each Spiderman Lunge 2) 3 Rounds of: – 5 each Banded Bird Dogs each – 5 each Goblet Reverse Lunges – 10 American KBS 3) Air Bike sprint 10-15s for max watts 4) Front Squat w. an empty barbell 1 x 5 w. 3s down focusing […]

Monday 10.25.21

Prep Equipment required: Foam roller, light band, barbell 1) Oscillatory Foam Roll Lats x 60s each 2) 10 Thoracic Rotations each 3) 3-Way Banded Shoulder/Lat Stretch x 30s each position 4) 3 Rounds: – 6 Barbell Rows – 6 Hang Muscle Cleans – 6 Push Press – 30s DU Practice 5) Review Pull-up scaling options […]