Monday 5.30.21
One class time at 8:00am. Please go to this link to register for class. Please go to this link to create a profile and sign the waiver. Prep1) Review All Scaling Options2) Run 400 Meters as a group3) 3 Rounds of: 10 Band Lat Pull-downs 10 Skip Jacks 10 alt BW Reverse Lunges A.‘Murph’For time:1 […]
Friday 5.28.21
PrepEquipment required: Foam roller, barbell, light band1) Foam roll lats + thoracic spine2) 2 x 10 each Thoracic Rotations3) Band Chicken Wing Stretch 60s each4) 2 Rounds of: 6 Bent-over Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts A.Push Jerk10 minutes x 2 reps.OT1M work on technique or build to 80% of 1RM […]
Thursday 5.27.21
PrepEquipment required: Medium/light band, light KB, plyo box1) World’s Greatest Stretch x 5 reps each side2) 3 Rounds of: 5 Banded Bird Dogs each side 5 Thoracic Rotations each 10 Banded Glute Bridges 10 Box Step-ups total A.Seated Dynamic Box Jump6 x 3OT1M moderate height. B.Barbell Warm Up Snatch-Coach Led C.Power Snatch10 minutes x 2 […]
Wednesday 5.26.21
Prep1) 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 point x 50 ft. Leg Swing opposite […]
Tuesday 5.25.21
PrepEquipment Required: Foam roller, light DB, light band1) Foam roll Thoracic spine x 60s2) 10 Upward to Downward Dog w. Toe Touch3) 3 rounds: 10 DB Single Arm Push Press each 15 Band Pull-aparts 10 Jumping Jacks A.AMRAP 20Legless Rope Climb x 1-2.-Rest 45s.Strict or Kipping HSPU x 5-10. Rest 45s.L-Sit Hold x 10-20s.-Rest 45s. […]
Monday 5.24.21
PrepEquipment Required: Foam roller, light KB1) Foam roll glutes & hamstrings x 60s each2) Shin Box + Forward Fold 5 each3) AMRAP 5: 5 Banded Bird Dogs each 5 Goblet Reverse Lunges each 5 KB Jump Squats A.Multiple Pause Back Squat5 x 4.OT2:15 build to a heavy 4 1 sec pause below parallel + 1 […]
Saturday 5.22.21
PrepEquipment Required: Foam roller1) Foam roll where you need it 60s each2) 10 Upward to Downward Facing Dog w Toe Touch3) 3 Rounds: 20 Mountain Climbers 10 Air Squats 5 Push-ups4) Running Drills A.For total time:Run 1 Mile50 BurpeesRest 3:00Run 1 Mile50 Burpees Goal: Sustainable pace for your first round and slightly more challenging on […]
Friday 5.21.21
PrepEquipment Required: Foam roller, light KB, medium/light band1) Foam roll thoracic x 60s2) 10 Upward to Downward Facing Dog w. Toe Touch3) 3 rounds: 5 Thoracic Rotations 5 Push-ups 10 Skip Jacks 15 Banded Facepull-aparts A.Neutral Single Arm Incline DB Bench Press1/4 x 8-10 each. 3s down. Rest 30s. A1.Neutral Single Arm DB Bench Press1/4 […]
Thursday 5.20.21
PrepEquipment Required: Light/medium band, empty barbell, foam roller1) Foam roll glutes 60s each2) Dynamic Pigeon Pose 10 each3) 3 Rounds: 3 Dynamic Vertical Jump (for max height) 6 Thoracic Rotations each 9 Banded Goodmornings4) Front Squat w. an empty barbell 2 x 3 with 3s down, 2s hold in the bottom position. Focusing on perfect […]
Wednesday 5.19.21
PrepEquipment Required: 2 Light weight plates1) Lava Game Everyone but the winner of each round performs a penalty of your choice – Air Squats, Sit-ups, Burpees, Lunges etc.2) T2B Drills A.0:00 – 7:00200 Meter Run10 T2B20 G2OH with a plate7:00-9:00 – REST9:00 – 16:00200 Meter Run10 Hollow Rocks20 Walking BW Lunges16:00-18:00 – REST18:00 – 25:00Crossbody […]