Saturday 10.23.21
PrepEquipment Required: Medium band, foam roller1) Foam roll wherever you need it x 60s each side2) 3 Spiderman Lunge each3) 3 rounds: 5 Yoga Push-ups each 5 Thoracic Rotations 10 Banded Front Squat A.‘Panic Breathing’With A Partner500 Meter RowDouble KB Front Rack Hold (53/35)400 Meter RowDouble KB Front Rack Hold300 Meter RowDouble KB Front Rack […]
Friday 10.22.21
Prep Equipment Required: Foam roller, light DBs, medium band 1) Foam Roll Glutes & Hamstrings x 60s each 2) Shin Box + Forward Fold 5 each 3) 3 rounds: – 5 each Banded Bird Dogs – 5 each Renegade Rows – DB Hang Squat Cleans – 5 DB Thrusters 4) Box Squat w. an empty […]
Thursday 10.21.21
Prep Equipment required: Foam roller, light/medium band 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) AMRAP 5: – 3-5 Plyo Push-ups *scale to knees as necessary – 5 Single Arm Row each – 15 Band Pull-aparts 4) Air Bike Sprint 10-15s for max watts 5) Floor Press w. an empty […]
Wednesday 10.20.21
Prep *Set-up 10-15 medballs and perform an Animal Crawl (Duck Walk, Bear Crawl, Elephant Walk, Crab Walk) moving around the medballs. Once the music stops you will try to sit on a medball. The person that is left without a medball will complete the penalty circuit below to the side until the game is over. […]
Tuesday 10.19.21
Prep Equipment required: Foam roller, light/medium band, empty barbell 1) Foam Roll Glutes & Lats x 60s each 2) Band Chicken Wing Stretch x 60s each 3) AMRAP 6: – 2 each Shin Box + Forward Fold – 5 each Banded Bird Dogs – 5 Hang Muscle Cleans – 3 each Front Rack Reverse Lunges […]
Monday 10.18.21
Prep Equipment required: Foam roller, light KB, medium/light band 1) Foam roll Thoracic & Lats x 60s each 2) AMRAP 6 at a slow pace: – 4 Yoga Push-up – 8 each KB Push Press – 8 each Split Stance KB Rows – 15 Banded Pull-aparts – 15 each Single Arm Banded Pushdowns A. Legless […]
Saturday 10.16.21
Prep Equipment Required: Foam roller, plyo box 1) Foam roll wherever you need it x 60s each side 2) 3 Spiderman Lunge each 3) 3 rounds: – 5 Yoga Push-ups – 5 each Thoracic Rotations – 5 each Box Step-ups A. Partner Conditioning With a running clock: 0:00 – 10:00 10 total Single Arm Squat […]
Friday 10.15.21
Prep Equipment Required: foam roller, light/medium band 1) Foam Roll Hamstrings x 60s each 2) 4 Single Leg Upward Dog to Standing each 3) 3 Rounds: – 2 Russian Baby Makers – 4 Up Downs – 6 Walking Lunges each – 8 Banded Good Mornings A1. Split Stance Glute Hip Thrust 4 x 8-10 each. […]
Thursday 10.14.21
Prep Equipment required: Foam roller, light/medium band, light KB 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 3-5 Band resisted Push-ups – 5 each Single Arm Row – 5 each Tall Kneeling KB Halo 4) Air Bike sprint 10-15s for max watts 5) Floor Press w. […]
Wednesday 10.13.21
Prep Equipment required: Foam roller, medium band 1) Foam Roll Adductors + Quads x 60s each 2) Adductor Rockback Stretch & Biphasic Hip Flexor Stretch x 60s each side 3) 3 each Spiderman Lunge 4) 3 Rounds: – 10 ft Crab Walk Reverse – 5 each Walking Lunges – 5 each Plank to Forearm Plank […]