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Tuesday 2.23.21
Prep 1) 2 Rounds: 2 Side/Side Deep Lunge & Sumo Twist each 10 Banded Goodmornings 2) 3 Rounds 5 Sumo Stance RDLs 5 Front Rack Reverse Lunges each Leg 5 Bent-over Rows 3) Box Squat with an empty barbell 2 x 5 3s down, Focusing on perfect technique A. Box Squat 5-4-3-2-1+. OT2M – Goal: […]
Monday 2.22.21
Prep 1) 2 Rounds: 2 Scorpion Stretch each 3 Upward to Downward Dog w. Toe Touch 40ft Bear Crawl 2) 3 rounds: 10 Scap Pull-ups 5 Banded Push-ups 10 Band Pull-aparts 5 Up downs A. Close Grip Chin Up 10-8-6-4-2+. OT2M – Goal: Build to a heavy 2+ (AMRAP) set. – add weight each set […]
Saturday 2.20.21
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 2.19.21
Prep 1) 4 Spiderman Lunge each 2) 2 Rounds of: 6 RDLs 6 Front Squat 6 Front Rack Reverse Lunges total X-Band Walk x 10 Steps each direction Oscillatory Foam Roll each Adductor x 30s each 3) 1 round: 5 Rollover + split stretch 10 Lateral Squats each 10 Bird Dogs with a 1 count […]
Thursday 2.18.21
Prep 1) 2 rounds: 5 Upward to Downward Dog w Toe Touch 5 Sciatic Nerve Floss each 10 Thoracic Rotations each 2) ARMAP 5: 10 KB Push Press total 10 1-arm Row Total 10 Banded Straight Arm Lat Pull-down total A. Barbell Shoulder Press 10-8-6-4-2+ OT2M – Goal: Build to a heavy 2+ (AMRAP) set. […]
Wednesday 2.17.21
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 + […]
Tuesday 2.16.21
Prep 1) 3 Rounds: 3 Shin Box + Forward Fold each 6 Thoracic Rotations each 9 Banded Goodmornings 2) 3 Rounds w/empty barbell 5 Sumo RDLs 5 Front Rack Reverse Lunges each 3a) Front Squat: 2 x 5 with 3s down, 2s hold in the bottom position. Focusing on perfect technique. 3b) Band Chicken Wing […]
Monday 2.15.21
Prep 1) 2 Rounds: 2 Scorpion Stretch each 3 Upward to Downward Dog w. Toe Touch 40ft Bear Crawl 2) 3 rounds: 10 Scap Pull-ups 5 Banded Push-ups A10 Band Pull-aparts 5 Up downs A. Close Grip C2B Chin Up 10-8-6-4-2+. OT2M – Goal: Build to a heavy 2+ (AMRAP) set. – add weight each […]
Saturday 2.13.21
Prep 1) 3 Rounds: 5 Russian Baby Makers 5 Box Step-ups 10 Scap Push-ups 2) BP Dynamic Warm-up x 5 minutes A. “Partner 150s” For time: 50-40-30-20-10: Air Squats Box Jumps w. step down (24/20) Abmat Sit-ups Push-ups Wall Balls (20/14) *Both partners run 400 meters after each completed round. – One person works at […]
Friday 2.12.21
Prep 1) 2 rounds: 2 Spiderman Lunge each 10 Thoracic rotations each 5 Banded Bird Dogs each 2) 3 Rounds: 5 Sumo RDLs 5 Front Rack Reverse Lunges each 3) Clean Warm-up A. Hang Squat Clean 5 x 2-3 reps OT2M -Work on technique and adding weight each set if form permits. -Improve technique from […]
