Tuesday 10.12.21
Prep Equipment required: Foam roller, light/medium band, light KB 1) Foam Roll Glutes & Hamstrings x 60s each 2) 3 rounds: – 2 each Shin Box + Forward Fold – 5 each Banded Bird Dogs 3) 3 rounds: – 5 Goblet Squat – 5 each Goblet Reverse Lunges – 5 KB RDL 4) Air Bike […]
Monday 10.11.21
Prep Equipment Required: light KB, jump rope 1) 2 rounds: – 5 Upward to Downward Dog w Toe Touch – 10 Thoracic Rotations each 2) ARMAP 5: – 3 each Half Kneeling KB Windmills – 5 each 1-arm KB Rows – 5 each Single Arm KBS 3) 3:00 DU practice A1. Close Grip Bench Press […]
Saturday 10.9.21
Prep Equipment required: Foam roller, medium band, light KB 1) Foam Roll Hamstrings + Quads x 60s each 2) 10 each Sciatic Nerve Floss 3) Biphasic Hip Flexor Stretch 60s each side 4) 3 Rounds: – 20 ft Elephant Walk – 10 Banded Glute Bridges – 5 each Tall Kneeling KB Halo 5) Barbell Warm-up […]
Friday 10.8.21
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 – 10 Banded Glute Bridge w 1s hold – 20 ft Bear Crawl A1. Split Stance Glute Hip Thrust 4 x 8-10 each. 1s top hold. OT1:30. […]
Thursday 10.7.21
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. Shoulder […]
Wednesday 10.6.21
Prep Equipment required: Abmat, jump rope 1) AMRAP 6: Abmat Pizza Game *Every drop complete: – 1 each Spiderman Lunge – 5 Burpees 2) 3:00 Double Under Practice 3) Rowing Drills A. 5 Rounds With A Partner 30 Calorie Row 30 Calorie Bike 30 Russian Kettlebell Swings 60 Double Unders – Goal: Split work in […]
Athlete Spotlight: Beth Reed
Name: Beth Reed Age: 45 Occupation: Department Manager at Floor and Decor Hometown: Buford/Flowery Branch, GA Which class time do you usually attend?: 8 am!! Favorite WOD: Jackie Favorite CF Movement: TTB Least Favorite CF Movement: Pistols 3RM Back Squat: 175 1RM Deadlift: 265 in 2018 ? Favorite Food: Tacos! Favorite Movie: Nightmare Before Christmas Favorite Athlete: SAM BRIGGS ? […]
Tuesday 10.5.21
Prep Equipment required: Foam roller, light/medium band, light KB 1) Foam Roll Glutes & Hamstrings x 60s each 2) AMRAP 5: – 2 each Shin Box + Forward Fold – 5 each Banded Bird Dogs – 5 each Single Arm Squat Clean Thrusters 3) Air Bike 10-15s sprint for max watts 4) Back Squat w. […]
Saturday 10.2.21
Prep Equipment required: Foam roller, medium band, light KB 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 5: – 10 ft Crab Walk Reverse – 10 each X-band Walks – 10 total Goblet Reverse Lunges – […]
Friday 10.1.21
Prep Equipment required: Foam roller, light band, barbell 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 Barbell Rows – 6 Push Press – 10 Scap Pull-ups – 10 Kip Swings 5) Review Pull-up scaling options A. […]