Wednesday 7.14.21
Prep Equipment required: Foam roller 1) Foam roll: wherever you need it 2) BP Dynamic 3) Rowing Drills A. For Time: 40-30-20-10: Calories Rower Calories Bike Walking BW Lunges – total reps – Goal: Sustainable effort. Nasal breathing. TIME CAP = 35:00 B. Glute March 2:00 x max reps. – Goal: 50+ C. Hip ER […]
Tuesday 7.13.21
Prep Equipment Required: Light/medium band, foam roller 1) Foam roll glutes 60s each 2) Dynamic Pigeon Pose 10 each 3) 3 Rounds: – 3 Dynamic Vertical Jump (for max height) – 6 Lateral Lunges each – 9 Banded Goodmornings 4) Sumo Deadlift w. an empty barbell 1 x 5 with 3s down, 1s hold at […]
Monday 7.12.21
Prep Equipment required: Foam roller, barbell, light band 1) Foam roll lats + thoracic spine 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 5) Air Bike Sprint 10-15s for max […]
Saturday 7.10.21
Prep Equipment required: Foam roller 1) Foam roll: wherever you need it 2) BP Dynamic 3) Barbell Warm-up Clean A. AMRAP 25: 10 Hang Power Cleans (135/95) 10 Bar Facing Burpees 200 Meter Run – Goal: Challenging Effort. One partner completes a full round while their partner rests. – BB loading should be light. B. […]
Friday 7.9.21
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 – 5 Banded Bird Dogs each side – 10 Goblet Reverse Lunges total – 5 Thoracic Rotations each 4) Front Box Squat: 1 x 5 with 3s down. Focusing […]
Thursday 7.8.21
Prep: Equipment Required: foam roller, barbell, light/medium band 1) Foam roll pecs 60s each 2) 3-Way Banded Shoulder/Lat Stretch x 30s each position 3) 2 Rounds of: – 5 Yoga Push-ups – 10 1-arm KB Rows each – 10 Thoracic Rotations each – 25 Banded Pull-aparts 4) 400 M Run A. Close Grip Bench Press […]
Thursday 7.8.21
Prep: Equipment Required: foam roller, barbell, light/medium band 1) Foam roll pecs 60s each 2) 3-Way Banded Shoulder/Lat Stretch x 30s each position 3) 2 Rounds of: – 5 Yoga Push-ups – 10 1-arm KB Rows each – 10 Thoracic Rotations each – 25 Banded Pull-aparts 4) 400 M Run A. Close Grip Bench Press […]
Wednesday 7.7.21
Prep: Equipment Required: Jump rope 1) BP Dynamic Warm-up 2) Jump Rope Practice 3:00 3) T2B Drills A. AMRAP 12: 30 Double Unders 20 Calorie Row 10 Abmat sit ups -Rest 2:00- AMRAP 12: 30 Double Unders 20 Calorie Bike 10 T2B – Goal: Sustainable effort. You should be able to move through this consistently […]
Tuesday 7.6.21
Prep Equipment Required: foam roller, barbell, light/medium band 1) Foam roll glutes 60s each 2) Worlds Greatest Stretch x 5 reps each side 3) 2 Rounds of: – 10 Banded Glute Bridges – 5 Banded Bird Dogs each side – 10 Barbell Reverse Lunges in place total – 5 Jump Squats 4) Back Squat w. […]
Saturday 7.3.21
Prep Equipment required: Foam roller, barbell, light band, light KB 1) Foam roll lats + thoracic spine 3) 3 Rounds of: – 8 KB Windmills total – 10 Tall Kneeling KB Halos total – 12 Banded Russian Swings 4) Running Drills A. Barbell Warmup (Clean) -5 minutes -Coach led B. Glen With A Partner For […]