Monday 7.26.21
Prep Equipment required: Foam roller, light KB, medium/light band 1) Foam roll pecs 60s each 2) Biphasic pecs stretch 60s each 3) AMRAP 6 at a slow pace: – 4 Yoga Push-ups – 8 KB Push Press each arm – 8 Split Stance KB Rows each arm – 15 Banded Pull-aparts A1. DB Bench Press […]
Saturday 7.24.21
Prep Equipment required: Foam roller, barbell, light band, light KB 1) Foam roll lats 60s each 2) 3-way Banded Shoulder/Lat Stretch 3) 3 Rounds of: – 4 KB Windmills each – 5 Russian Baby Makers – 6 Banded Overhead Goodmornings 4) Rowing Drills A. Partner Conditioning AMRAP 30: 50 Calorie Row 40 Wall Balls (20/14) […]
Friday 7.23.21
Prep Equipment Required: foam roller, light KB, light/medium band 1) Foam roll glutes 60s each 2) AMRAP 6 – 2 Shin Box + Forward Fold each – 4 Goblet Reverse Lunges each – 8 Banded Russian Swings 3) Back Squat w. an empty barbell 1 x 5 w. 3s down focusing on perfect technique A. […]
Thursday 7.22.21
Prep Equipment required: Foam roller, barbell, light band 1) Foam roll thoracic spine 60s each 2) 2 x 10 each Thoracic Rotations 3) Band Chicken Wing Stretch 60s each 4) 2 Rounds of: – 4 Plank to Forearm Plank – 6 Band Overhead Goodmorning – 4 Jump Squats – 15 Band Pull-aparts A. Push Jerk […]
Wednesday 7.21.21
Prep Equipment Required: foam roller, light KB 1) Foam roll where you need it 2) AMRAP 5: – 3 Russian Baby Makers – 6 Lateral Lunges each – 9 Russian KBS A1. Rowing Intervals 8 x 15s hard/45s easy. -Rest 1:00- A2. Bike Intervals 8 x 15s hard/45s easy. – Both A/B should be tough […]
Tuesday 7.20.21
Prep Equipment required: Foam roller, barbell, medium/light band 1) Foam roll lats & thoracic 60s each 2) Band Chicken Wing Stretch 60s each 3) 2 Rounds of: – 6 RDLs – 6 Muscle Cleans – 6 Front Squats – 6 Front Rack Reverse Lunges total – X-Band Walk x 10 Steps each direction 4) Air […]
Monday 7.19.21
Prep Equipment Required: foam roller, light/medium band 1) Foam roll: Pecs 60s each 2) 4 Upward to Downward Facing Dog + Toe Touch 3) 3 rounds of: – 15 Band Pull-aparts – 5 Up Downs – 10 Thoracic Rotations each – 3-5 Tempo Push-ups 3s down A1. Pronated Grip Chest Supported Rows 4 x 8-10. […]
Saturday 7.17.21
Prep Equipment Required: Light KB, box 1) 10 Upward to Downward Facing Dog + Toe Touch 2) 3 rounds: – 10 Banded Goodmornings – 10 KB Windmills total – 10 Box Step-ups total – 10 Scap Pull-ups A. Conditioning With A Partner AMRAP 8: 40 Power Snatch (95/65) 16 Handstand Push-ups -Rest 60s- AMRAP 8: […]
Friday 7.16.21
Prep Equipment required: Medium/light band, light KB 1) Spiderman Lunge 3 each 2) Band Chicken Wing Stretch 3) 3 Rounds of: – 10 Banded Glute Bridges – 6 Barbell RDL – 6 Barbell Front Squats – 6 Front Rack Reverse Lunges total 4) Front Box Squat: 1 x 5 with 3s down. Focusing on perfect […]
Thursday 7.15.21
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 thrus – 10 Banded Pull-aparts – 10 Up downs 3) 400 M Run as a group 4) Close Grip Bench Press: 1 x 5 w 1s pause halfway […]