Saturday 9.18.21
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: – 2 Upward to Downward Facing Dog w Toe Touch – 10 X-Band Walk each – 100 M Run A. […]
Friday 9.17.21
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: – 4 Yoga Push-up – 8 KB Push Press each arm – 8 Split Stance KB Rows each arm – 15 Banded Pull-aparts – 15 Single Arm Banded Pushdowns each […]
Thursday 9.16.21
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 Banded Bird Dogs each – 5 Band Overhead Goodmornings – 10 ft Elephant Walk 4) Air Bike 10-15s sprint for […]
Wednesday 9.15.21
Prep Equipment Required: Medium band, foam roller 1) Foam roll wherever you need it x 60s each side 2) 3 Spiderman Lunge each 3) 3 rounds: – 5 Yoga Push-ups – 5 Thoracic Rotations each – 10 Banded Overhead Squat – 10 X-band Walk each A. Every 5:00 minutes x 5 sets 15 Calorie Rower […]
Tuesday 9.14.21
Prep Equipment Required: Foam roller, light KB 1) Foam roll: Lats x 60s each 2) Band Chicken Wing stretch 60s each. 3) 2 rounds: – 5 Upward to Downward Dog w Toe Touch – 5 Thoracic Rotations each 4) Abmat Pizza Game: AMRAP 6 of: *Every drop complete: 10 KB Push Press total 10 Bar […]
Monday 9.13.21
Prep Equipment required: Foam roller, light/medium band 1) Foam Roll Glutes & Hamstrings x 60s each 2) AMRAP 6: – 2 Shin Box + Forward Fold each – 5 Banded Bird Dogs each – 5 Goblet Reverse Lunges each – KB RDLs 3s down 3) Air Bike 10-15s sprint for max watts 4) Pause Front […]
Saturday 9.11.21
Prep Equipment required: Medium/light band, light KB 1) 3 each Spiderman Lunge 2) 3 Rounds of: – 5 Banded Overhead Goodmornings – 5 Goblet Reverse Lunges each – 5 Thoracic Rotations each 3) Barbell Power Clean Warm-up A. ‘Holleyman’ 30 RFT: 5 Wall Balls (20/14) 3 HSPU 1 Power Clean (225/155) – Goal: Sustainable effort, […]
Friday 9.10.21
Prep Equipment required: Foam roller, light/medium band 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 5 Plyo Push-ups *scale to knees as necessary – 5 Single Arm Row each – 5 Tall Kneeling KB Halo each 4) Air Bike sprint 10-15s max watts 5) Close Grip […]
Thursday 9.9.21
Prep Equipment Required: foam roller, medium band, barbell 1) Foam Roll Lats and Thoracic Spine 60s each 2) Band Chicken Wing Stretch 60s each 3) 10 Russian Baby Makers 4) 2 rounds: – 6 RDL – 6 Hang Muscle Cleans – 6 Front Rack Reverse Lunges total – 20ft Duck Walk 5) Air Bike Sprint […]
Wednesday 9.8.21
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: – 10 ft Crab Walk Reverse – 10 X-Band Walk each – 5 Russian Baby Makers A. Every 5:00 x 5 sets 15 Calorie Air Bike or Rower […]