Thursday 4.15.21

PrepEquipment required: Foam roller, medium band1) Foam Roll adductors + hamstrings 60s each2) Rock Back Adductor Stretch 10 each3) Sciatic Nerve Flossing4) 3 Rounds of: 10 Banded Front Squats 5 Banded Bird Dogs each side 3 Jumping Pull-ups w 2s descent5) Sumo Deadlift1 x 5 w 3s descent + 1s pause at the knee on […]

Athlete Spotlight: Bethany Niese

Name: Bethany NieseAge: 42Occupation: ProfessorHometown: Miller City, OHWhich class time do you usually attend?: 8amFavorite WOD: Anything without double unders – kills my ego 😉Favorite CF Movement: Wall ballsLeast Favorite CF Movement: Snatch!Favorite Food: Pho!Favorite Movie: ZoolanderFavorite Athlete: I don’t follow any sport, really. Sooooo Brandon Brigman!Dream Job: Professor hahaDream Vacation Destination: World Tour!If you […]

Wednesday 4.14.21

Prep 1) Foam Roll – where you’re sore for 30-60s per spot 2) Spiderman Lunge 4 each 3) 3 Rounds of: – 4 Russian Baby Makers – 4 Box Step-ups each – 8 Banded Overhead Squats 4) Rowing Drills A. AGAINST A 30:00 CLOCK With a partner complete: 0:00 – 10:00 Max Farmer Carries x […]

Tuesday 4.13.21

Prep Equipment required: Foam roller, light/medium band, light med ball 1) Foam roll pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 15 Band Pull-aparts – 10 Weighted V-ups – 5 Burpees 3) Close Grip Bench Press: 2 x 3 w. 1s pause halfway down, 1s pause at chest. A1. […]

Monday 4.12.21

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) Box Squat w. an empty barbell 1 x 5 w. 3s down focusing on perfect technique A. […]

Saturday 4.10.21

Prep “Musical Medballs” *Set-up 10-15 medballs having people perform a bodyweight exercise moving around the medballs. Once you stop the music they will try to sit on a medball. The person that is left will complete their choice of one of the following exercises to the side (air squats, sit-ups, burpees, push-ups). After each set […]

Friday 4.9.21

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: – 6 Bent-over Rows – 6 Push Press – 6 Barbell Curls – 25 Banded Pull-aparts A1. Push Jerk 10 sets x […]

Thursday 4.8.21

Prep: Equipment required: Foam roller, medium band 1) Foam Roll adductors 60s each 2) Rock Back Adductor Stretch 10 each 3) Worlds Greatest Stretch x 5 reps each side 4) 3 Rounds of: – 10 Banded Goodmornings – 5 Banded Bird Dogs each side – 5 Single Leg Glute Bridge w 1s pause each 5) […]

Wednesday 4.7.21

Prep: Equipment required: Foam roller, light band 1) Foam Roll – where you’re sore for 30-60s per spot 2) Spiderman Lunge 4 each 3) Bird Dogs: 2 x 10 each 4) X-Band Walk + Goodmorning x 2 Rounds (5 reps right/5 reps left/5 GM) 5) Bike, Row, Jump Rope: 8 x 20s on/10s off – […]

Tuesday 4.6.21

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 3) Close Grip Bench Press: 2 x 3 w 1s pause halfway down, 1s pause at chest. A1. Close […]