Friday 3.5.21
Prep Equipment Required: Blue/Red band 1) Dynamic Pigeon Pose x 10 reps each side 2) 3 Rounds: – 10 Banded Glute Bridges – 5 Bird Dogs each side – 5 Reverse Lunges Squat Combo 3) Deadlift w. an empty barbell 1 x 5 with 3s down, 2s hold at the knee on the way up. […]
Thursday 3.4.21
Prep Equipment Required: Light KB, Orange/Blue, Jump rope 1) 5 Upward to Downward Facing Dog + Toe Touch 2) AMRAP 5: – 5 Tall Kneeling KB Halos each – 5 Banded Bird Dogs each – 10 1-arm KB Row each 3) 3:00 Jump Rope/Double Under Practice A1. Ring Pull Ups 5 minutes Accumulate 25 Reps. […]
Wednesday 3.3.21
Prep Equipment Required: Blue/Red band 1) 5 Single Leg Upward Dog to Standing each 2) 3 Rounds: – 10 Banded Goodmornings – 10 BW Lunges each – 10 Scap Push-ups 3) 3:00 Rowing Drills A. 40-30-20-10: Calories Rower Calories Bike or Ski Erg Burpees – Goal: Sustainable pace. – Essentials: No Push Up Burpee – […]
Tuesday 3.2.21
Prep Equipment Required: Light KB, foam roller, blue/red bands 1) Foam Roll Adductors x 60s each 2) AMRAP 5 – 1 Spiderman Lunge each – 3 KB Windmills each – 5 Banded Overhead Squats 3) Back Squat w. an empty barbell 1 x 5 with 3s down, 2s hold in the bottom position. Focusing on […]
Athlete Spotlight: David Schramm
Name: David Schramm Age: 50 Occupation: Electrical Engineer Hometown: Eufaula, Alabama Class time do you usually attend: 6 am Favorite WOD: Any kind of “chipper.” If it involves the Assault Bike, I feel like I have been assaulted. Favorite CF Movement: Rowing and strict pull-ups Least Favorite CF Movement: Assault Bike 3RM Back Squat: 235 […]
Monday 3.1.21
Prep Equipment Required: Foam roller, orange/blue/red bands 1) Three Way Foam Thoracic Spine x 60s each 2) Biphasic Pec Stretch x 60s each 3) 3 rounds: – 5 Thoracic Rotations each – 5 Banded Glute Bridge 3s hold at top of each rep – 3-5 Banded Push-ups 4) Floor Press w. an empty barbell 2 […]
Saturday 2.27.21
Prep 1) 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 + […]
Friday 2.26.21
Prep 1) 1 round: Foam Roll lats & glutes 60s each 4 Spiderman Lunge each 1 Band Chicken Wing Stretch each 2) 3 Rounds 6 RDLs 6 Front Rack Reverse Lunges total 10 Straight Arm Band Lat Pull-down A. Lower Barbell Complex: RDL + HPC + FS + FR REVERSE LUNGE 4 x 8 each. […]
Thursday 2.25.21
Prep 1) 10 Upward to Downard Facing Dog w Toe Touch 2) AMRAP 8 at a slow pace: 8 KB Push Press each arm 8 Split Stance KB Rows each arm 15 Banded Pull-aparts 15 Straight Arm Band Lat Pull-down A. Landmine Single Arm Push Press 4 x 8-10 each arm OT2M B. T2B Drills […]
Wednesday 2.24.21
Prep 1) Foam Roll glutes & hamstrings 60s each. 10 Dynamic Pigeon Pose each 10 Sciatic Nerve Floss each 2) AMRAP 5 5 Russian Baby Makers 10 Band Pull-aparts 3) Rowing Drills 3:00 A. 5 Rounds of: 500 Meter Row Rest 2:00 *During rest interval complete 60s of Single Unders – Goal: All intervals should […]