Thursday 6.10.21
Prep 1) 10 reps of 1 Plank Wave each, 1 Yoga Push-up 2) 3 Rounds: – 10 Scap Pull-ups – 15 Band Pull-aparts – 10 Thoracic Rotations each – 3-5 Tempo Push-ups 3s down A1. DB Floor Press – Neutral Grip 2/4 x 8. OT1:30 – 2 warm-up sets, 4 working sets of the same […]
Wednesday 6.9.21
Prep Equipment Required: Plyo box, medium band 1) 2 Rounds: – 2 Spiderman Lunge each – 2 Single Leg Upward Dog to Standing each 2) 3 Rounds: – 3 KB Windmill each – 6 Goblet Squats – 9 Russian Swings 3) Rowing Drills A. Every 5:00 for 5 sets 500 Meter Row 15 Russian KBS […]
Tuesday 6.8.21
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 2 s pause at the […]
Monday 6.7.21
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 4) 400 M Run as a group 5) Incline Bench Press: 1 x 5 w 1s pause halfway down, […]
Saturday 6.5.21
Prep BP Dynamic Consists of: – High Knees x 50 ft. – Butt Kickers x 50 ft. – Inside Taps x 50 ft. – Outside Taps x 50 ft. – A Skip x 50 ft. – B Skip x 50 ft. – Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe […]
Friday 6.4.21
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: – 10 Scap Pull-ups – 10 Band Pull-aparts – 10 KB Push Press total A. Push Jerk 10 x 2 reps OT1M – work on technique or build […]
Thursday 6.3.21
Prep Equipment Required: Foam roller, light KB, medium band 1) Foam roll glutes & hamstrings x 60s each 2) Shin Box + Forward Fold 5 each 3) 3 rounds: – 3 KB Windmills each – 5 Banded Bird Dogs each – 7 Overhead Goodmornings – 9 Goblet Squats 4) Barbell Warm-up (Snatch) A. Power Snatch […]
Wednesday 6.2.21
PrepPrep Equipment Required: foam roller, light/medium band, plyo box, light DB 1) Foam roll lats 60s each 2) 3-Way Banded Shoulder/Lat Stretch x 30s each position 3) AMRAP 6: – 15 Banded Pull-aparts – 10 Banded Glute Bridge – 5 Box Step-ups each 4) 3:00 Jump Rope Practice A. For Time: Buy-in 150 Double Unders […]
Tuesday 6.1.21
Prep Equipment required: foam roller 1) Foam Roll – where you’re sore 4:00 2) Spiderman Lunge 4 each 3) 3 Rounds of: – 4 Russian Baby Makers – 4 Plank Waves each – 4 Upward to Downward Facing Dog w Toe Touch A. Partner AMRAP 20 Partner 1: 300 Meter Row Partner 2: 15 Plate […]
Saturday 5.29.21
PrepEquipment Required: Light Kb, plyo box, light band1) 10 Upward to Downward Facing Dog + Toe Touch2) 3 rounds: 10 Banded Goodmornings 10 KB Windmills total 10 Box Step-ups total 10 Scap Pull-ups A.WITH A PARTNER0:00 – 7:007 Hang Power Cleans (115/75)7 Bar Facing Burpees7 Step Down Box Jumps (24/20)*One partner completes a full round […]