Tuesday 4.27.21
PrepEquipment Required: foam roller, barbell, light/medium band1) Foam roll lats 60s each2) 3-Way Banded Shoulder/Lat Stretch x 30s each position3) 2 Rounds of: 6 Bent-over Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts 10 Thoracic Rotations each A1.Landmine Single Arm Push Press2/3 x 6 each.OT1M 2 Warm-up sets, 3 working sets.-Alternate minutes between […]
Monday 4.26.21
PrepEquipment Required: foam roller, barbell, light/medium band1) Foam roll glutes 60s each2) World’s Greatest Stretch x 5 reps each side3) 2 Rounds of: 10 Banded Glute Bridges 5 Banded Bird Dogs each side 10 Barbell Reverse Lunges in place total4) Back Squat w. an empty barbell1 x 6 with 3s down, 2s hold in the […]
Saturday 4.24.21
No Classes today! At Home Workout Prep AMRAP 55 Shin Box + Forward Fold10 Arms Overhead Squats20 Jumping Jacks A. Min 1: 40s Max BurpeesMin 2: 40s Max Air SquatsMin 3: 40s Max KB Windmills (or use odd object like a milk jug or can)– Goal: Consistent reps counts throughout all 5 rounds. B. Rest […]
Friday 4.23.21
PrepEquipment Required: foam roller, light DB, light/medium band1) Foam roll: Pecs 60s each2) Upward to Downward Facing Dog + Toe Touch3) AMRAP 6 5 Banded Push-ups 10 Scap Pull-ups 5 DB Forearm Plank Rotation each4) Rowing Drills A1.DB Floor Press (Neutral Grip)2/4 x 8-10.OT1M 2 Warm-up sets, 4 working sets A2.Strict Pull Ups x 4-6 […]
Thursday 4.22.21
There will be no classes on Saturday, April 24. PrepEquipment Required: foam roller, medium band, barbell1) Foam roll: lats and thoracic spine 60s each2) Band Chicken Wing Stretch 60s each3) 10 Russian Baby Makers4) 2 rounds: 6 RDL 6 Muscle Cleans 6 Front Rack Reverse Lunges total 10 Band X Walks each A.Barbell Warm Up […]
Wednesday 4.21.21
There will be no class on Saturday, April 24. Prep1) Foam roll hamstrings 60s each2) 4 Spiderman Lunge each3) BP Dynamic Warm-up4) Running Drills A.AMRAP 20200 Meter runRest 30s Don’t overlook this workout – this is a great test of conditioning. Goal: Rx+ 13+ plus rounds, Rx 11+ rounds, Essentials 7-9 rounds B.Pick two holds […]
Tuesday 4.20.21
There will be no classes on Saturday, April 24. PrepEquipment Required: foam roller, light KB, light/medium band1) Foam Roll lats 60s each2) 5 Upward to Downward Facing Dog w Toe Touch3) AMRAP 8 3 KB Windmills each 6 Banded Bird Dog each 9 Wall Slides 12 Scap Pull-ups A1.Landmine Single Arm Push Press2/3 x 6 […]
Monday 4.19.21
There will be no classes on Saturday, April 24. PrepEquipment Required: foam roller, light/medium band1) Foam roll hamstrings 60s each2) 5 Single Leg Upward Dog to Standing each3) 3 Rounds: 4 Russian Baby Makers 6 Walking Lunges each 8 Banded Good Mornings 10 Up-downs4) Box Squat w. an empty barbell1 x 5 w. 3s down […]
Saturday 4.17.21
PrepEquipment required: Foam roller, barbell, light band, light KB1) Foam roll lats + thoracic spine2) 2 x 10 each Thoracic Rotations3) 3 Rounds of: 4 KB Windmills each 5 KB Tall Kneeling Halos each 6 Russian Baby Makers4) Running Drills A.AMRAP 25 W/PARTNER20 Wall Balls (20/14)200 Meter Run20 Power Snatch (75/55)200 Meter Run20 Overhead Squats […]
Friday 4.16.21
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 A1.Push Jerk10 sets x 2-3 reps. Exceed last week’s final weight by 5-10#. A2.Banded Pull […]