Friday 8.6.21
Prep Equipment Required: Light band, light KB 1) 2 rounds: – 5 Upward to Downward Dog w Toe Touch – 10 Thoracic Rotations each 2) ARMAP 6: – 10 Scap Pull-ups – 10 Band Pull-aparts – 3-5 Tempo Push-ups 3) Running Drills A1. Strict Chin Up 5 x 5. OT1M – sets of 5 should […]
Thursday 8.5.21
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 – 5 Banded Overhead Goodmorning 3) Air Bike Sprint 10-15s for max watts 4) Front Squat w. an empty barbell 1 […]
Wednesday 8.4.21
Prep Equipment required: Abmat Abmat Pizza Game AMRAP 6 of: *Every drop complete: 1 Spiderman Lunge on each side 10 Bodyweight Lunges total A. Rowing Drills -Coach led B. AMRAP 30 50 Air Squats 40 DB Renegade Rows total 30 SIt Ups 20 Cal Row 10 Box Jumps w. step down (24/20) – Goal: This […]
Tuesday 8.3.21
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 Scap Push-ups 4) Close Grip Floor Press w. an empty barbell 1 x 5 w 3s down, 1s pause at floor. […]
Monday 8.2.21
Prep: Equipment required: Foam roller, light band, light KB 1) Foam Roll Glutes & Lats x 60s each 2) Band Chicken Wing Stretch 60s each 3) AMRAP 5: – 2 Shin Box + Forward Fold each – 5 Banded Bird Dogs each – 5 Goblet Reverse Lunges each 4) Air Bike 10-15s sprint for max […]
Saturday 7.31.21
Prep Equipment Required: Light KB, medium band 1) Foam roll: wherever you need it 2) AMRAP 6 at a slow pace: – 2 Yoga Push-ups – 5 KB Windmills each – 10 Banded Front Squats A. WITH A PARTNER With 28:00 on the clock: 5k Row Remaining time max rounds of: 50 Double Unders 20 […]
Friday 7.30.21
Prep Equipment Required: foam roller, light/medium band 1) Foam roll hamstrings 60s each 2) 5 Single Leg Upward Dog to Standing each 2) 3 Rounds: – 4 Russian Baby Makers – 6 Walking Lunges each – 8 Banded Good Mornings – 10 Up-downs 3) Back Squat w. an empty barbell 1 x 5 w. 3s […]
Thursday 7.29.21
Prep Equipment Required: foam roller, medium band, barbell 1) Foam roll thoracic spine 60s each 2) Band Chicken Wing Stretch 60s each 3) 5 Upward to Downward Dog w. Toe Touch 4) 2 Rounds of: – 4 Plank to Forearm Plank – 6 Band Overhead Goodmorning – 4 Jump Squats – 15 Band Pull-aparts A. […]
Wednesday 7.28.21
Prep Equipment required: Foam roller 1) Foam roll: wherever you need it 2) BP Dynamic 3) Rowing Drills A1. Rowing Intervals 10 x 15s hard/45s easy. -8 sets last week -Rest 60 seconds- A2. Bike Intervals 10 x 15s hard/45s easy. – Both A/B should be tough but doable. -8 sets last week C. AMRAP […]
Tuesday 7.27.21
Prep Equipment required: Foam roller, barbell, light band 1) Foam roll thoracic spine 2) 3 Spiderman Lunge each 3) Band Chicken Wing Stretch 60s each 4) 3 Rounds of: – 8 Band Front Squat – 10 X-band Walk each – 12 Lateral Lunge total 5) Air Bike Sprint 10-15s for max watts 6) Front Squat […]