Saturday, January 21
Prep Equipment required: Foam roller, medium band 1) Foam Roll Adductors + Quads x 60s each 2) Adductor Rockback Stretch x 60s each side 3) Biphasic Hip Flexor Stretch 60s each side 4) 3 Rounds: – 60s Row increasing pace each round – 10 each X-Band Walk – 10 total Box Step-ups A. WITH A […]
Friday, January 20
Prep Equipment required: Foam roller, barbell, light band, light KB 1) 1 Round: – 30s each Three-way Thoracic Spine Foam Roll 2) 2 Rounds: – 5 Tall Kneeling KB Halo – 5 each Thoracic Rotations – 5 Superman Rows 3) 2 Rounds: – 6 Barbell Rows – 6 Hang Muscle Cleans – 6 Push-press – […]
Thursday, January 19
Prep Equipment required: Foam roller, light/medium band, light KB 1) 1 Round: – 60s each Foam Roll Glutes & Hamstrings – 2 each Spiderman Lunge 2) 2 Rounds: – 1 each Bird Dog Hold 10s – 1 each Star Plank 10s – 1 Curl Up 10s 3) AMRAP 5: – 2 each Shin Box + […]
Wednesday, January 18
Prep Equipment required: Foam roller, medium/light band, barbell 1) 1 Round: – 60s each Foam Roll Glutes & Quads – 10 each Dynamic Pigeon Pose – 10 each Biphasic Hip flexor Stretch 2) 3 Rounds of: – 10 Banded Glute Bridges – 10 each Mountain Climbers – 10 total Walking Lunges 3) Barbell Warm-up Clean […]
Tuesday, January 17
Prep Equipment Required: Foam roller, light band, light KB 1) 1 Round: – 30s each Three-way Thoracic spine Roll – 5 Upward to Downward Dog w Toe Touch 2) 2 Rounds: – 5 each Tall Kneeling KB Halo – 5 each Thoracic Rotations – 5 Superman Rows 3) AMRAP 5: – 10 Scap Pull-ups – […]
Monday, January 16
Prep Equipment Required: Foam roller, barbell 1) 1 Round: – 60s each Foam Roll Hamstrings & Lats – 3 each Spiderman Lunge – 3 each Shin Box Hip Lift 2) 2 Rounds: – 10s each Bird Dog Hold – 10s each Star Plank – 10s Curl-up 4) 2 Rounds: – 6 RDL – 6 Hang […]
Saturday, January 14
Prep 1) Foam roll wherever you need it. 2) 3 Rounds (increasing pace): 1:00 Bike 10 total Box Step-ups 10 Scap Pull-ups A. AMRAP 30 In Teams Of 2 12 Power Cleans (135/95) 12 Cal Bike 12 Box Jump Step Downs 12 Pull-ups 400 Meter Run – Goal: Split work evenly, and keep a challenging […]
Friday, January 13
Prep Equipment required: Foam roller, barbell, light band, light KB 1) 1 Round: – 30s each Three-way Thoracic Spine Foam Roll 2) 2 Rounds: – 5 each Tall Kneeling KB Halos – 5 each Thoracic Rotations – 5 Superman Rows 3) 2 Rounds: – 6 Barbell Rows – 6 Hang Muscle Cleans – 6 Push-press […]
Thursday, January 12
Prep Equipment required: Foam roller, medium/light band, light KB, medium band, plyo box 1) 1 Round: – 60s each Foam Roll Glutes & Quads – 10 each Dynamic Pigeon Pose – 10 each Biphasic Hip flexor Stretch 2) 2 Rounds: – 10s each Bird Dog Hold – 10s each Star Plank – 10s Curl-up 3) […]
Wednesday, January 11
Prep Equipment required: Foam roller, medium band, jump rope 1) Foam Roll Hamstrings + Quads x 60s each 2) 10 each Sciatic Nerve Floss 3) Biphasic Hip Flexor Stretch 60s each side 4) 3 Rounds: – 10 ft Elephant Walk – 10 Banded Glute Bridges – 30s Jump Rope Practice A. For Quality 18-15-12-9-6 Burpees […]