Friday 8.27.21
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 Split Stance 1-arm Rows – 3-5 Plyo Push-ups 4) Bench Press w. an empty barbell 1 x 5 w 1s pause […]
Thursday 8.26.21
Prep Equipment required: Foam roller, barbell, medium/light band, empty barbell 1) Foam Roll Glutes & Hamstrings 60s each 2) 10 Sciatic Nerve Floss each 3) 2 Rounds of: – 6 RDLs – 6 Hang Muscle Cleans – 6 Front Rack Reverse Lunges total – 6 Front Squats – X-Band Walk x 10 Steps each direction […]
Wednesday 8.25.21
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 – 10 Goblet Squats A. Conditioning 0:00 – 11:00 Farmer […]
Tuesday 8.24.21
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) 2 Rounds: – 6 Barbell Rows – 6 Push Press – 6 Barbell Curls – 25 Banded Pull-aparts A1. Single Arm Landmine Push Press […]
Monday 8.23.21
Prep 1) Foam Roll Quads x 60s each 2) Biphasic Hip Flexor Stretch x 60s each 3) AMRAP 6: – 5 Russian Baby Makers – 5 Banded Bird Dogs each – 5 Goblet Reverse Lunges each 4) Air Bike 10-15s sprint for max watts 5) Back Squat w. an empty barbell 1 x 5 w. […]
Saturday 8.21.21
Prep PVC Game * Every time PVC Drops 1st Drop: 10 Walking BW Lunges 2nd Drop: Worlds Greatest Stretch x 5 reps each side 3rd Drop: 10 Hollow Rocks + 10 Supermans A. AMRAP 40 WITH A PARTNER 5K Bike 2k Row 1 Mile Run – Goal: Complete 1 full round splitting work however you […]
Friday 8.20.21
Prep Equipment Required: Light band, light KB 1) Foam Roll lats x 60s each 2) Biphasic lat stretch x 60s each 3) 3 rounds: – 3 Upward to Downward Dog w Toe Touch – 10 Band Pull-aparts – 10 Single Arm KB Push Press total 4) Split Jerk w. an empty barbell A. Split Jerk […]
Thursday 8.19.21
Prep Equipment required: Medium/light band, light KB 1) 2 rounds: – 1 each Spiderman Lunge – 20 ft Bear Crawl 2) 3 Rounds of: – 5 Banded Bird Dogs each side – 5 Goblet Reverse Lunges each – 5 Banded Overhead Goodmornings 3) Air Bike 10-15s Sprint for max watts 4) Front Squat w. an […]
Wednesday 8.18.21
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: – 10 ft Crab Walk Reverse – 10 X-Band Walk each – 100 M Run A. Conditioning 0:00 – 10:00 […]
Tuesday 8.17.21
Prep Equipment Required: Light band, light KB 1) 2 rounds: – 5 Upward to Downward Dog w Toe Touch – 10 Thoracic Rotations each 2) ARMAP 5: – 20ft Bear Crawl – 10 Band Pull-aparts – 10 Single Arm KB Push Press total A1. Single Arm Landmine Push Press 1/3 x 6-8 each. OT1:30 – […]