Friday 7.2.21
Prep Equipment required: Medium/light band, light KB 1) Spiderman Lunge 3 each 2) Band Chicken Wing Stretch 60 sec each 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 […]
Thursday 7.1.21
Prep Equipment required: Foam roller, light KB, medium/light band 1) Foam roll pecs or lats 60s each 2) AMRAP 8 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 – 15 Single Arm Banded Pushdowns each A. […]
Wednesday 6.30.21
Prep Equipment Required: foam roller, light/medium band 1) Foam roll hamstrings 60s each 2) 4 Upward to Downward Facing Dog w. Toe Touch 3) AMRAP 5: – 5 Banded Bird Dogs each – 5 Thoracic Rotations each – 10 Banded Russian Swings 4) Running Drills A. For Time: 1 Mile Run 30 Kettlebell Swings (53/35) […]
Tuesday 6.29.21
Prep Equipment required: Foam roller, medium band, barbell 1) Oscillatory Foam Roll lats x 60s each 2) Band Chicken Wing Stretch x 60s each 3) 2 Rounds: – 6 Muscle Clean – 6 Front Squat – 6 Front Rack Reverse Lunge total – 20 Band Face Puil-aparts 4) Front Box Squat 1 x 5 3s […]
Monday 6.28.21
Prep Equipment Required: Foam roller, medium/light band 1) Three Way Foam Thoracic Spine x 60s each 2) Biphasic Pec Stretch x 60s each 3) 3 rounds: – 5 Thoracic Rotations each – 10 Banded Glute Bridge 1s hold at top of each rep – 3-5 Banded Push-ups – 10 Skip Jacks 4) Floor Press w. […]
Saturday 6.26.21
Prep Equipment required: foam roller, medium/light band 1) Foam roll – wherever you need it 2) BP Dynamic Warm-up x 5 minutes 3) Rowing Drills A. For time with a partner: 100 Calorie Row 100 Air Squats 100 Calorie Bike 100 Burpees – Goal: Challenging pace, breaking sets as you see fit. B. Alternating DB […]
Friday 6.25.21
Prep Equipment required: Foam roller, medium band 1) Oscillatory Foam Roll Hamstrings x 60s each 2) Sciatic Nerve Floss 10 each 3) 3 Rounds: – 5 Cat Camels – 7 Banded Goodmorning – 9 Banded X-Walk each 4) 400 Meter Run as a group A. RDL 4 x 10. OT2M. – build to a heavy […]
Thursday 6.24.21
Prep Equipment required: Foam roller, light/medium band, light KB 1) Foam roll pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 10 1-arm KB Rows each – 10 Banded Pull-aparts – 10 Single Arm KB Push Press each A1. Single Arm DB Bench Press 2/4 x 6-8 each. OT1:30 A2. […]
Athlete Spotlight: Beth Neely
Name: Beth Neely Age: 24 Occupation: Teacher Hometown: Fayetteville, GA Which class time do you usually attend?: 5:30 and 12:30 Favorite WOD: I don’t really know… I like doing them all! Favorite CF Movement: Any type of squat or handstand push-ups Least Favorite CF Movement: Burpees 3RM Back Squat: 155 1RM Deadlift: 185 Favorite Food: Spaghetti Favorite Movie: How to […]
Wednesday 6.23.21
Prep Equipment Required: foam roller, jump rope 1) Foam roll Quads 60s each 2) 3 Spiderman Lunge each 3) 3:00 Jump Rope practice 4) “Rowling” – Groups of 2, 1 partner rows as close as possible to 100 Meters (cannot be under 100). Fore each Meter over 100, partner 2 does that many Air Squats […]