Thursday, December 29

Prep Equipment required: Foam roller, medium/light band, barbell, light KB 1) 1 Round: – Foam Roll Glutes & Hamstrings x 60s each 2) 2 Rounds: – 1 each Bird Dog Hold 10s – 1 each Star Plank 10s – 1 Curl Up 10s 3) 3 Rounds: – 5 Barbell Kang Squat – 5 each KB […]

Wednesday, December 28

Prep Equipment required: Foam roller, medium/light band, light KB, 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) 3 Rounds […]

Tuesday, December 27

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 Superman Rows 3) AMRAP 5: – 10 Scap Pull-ups – 10 Straight Arm Band Lat […]

Monday, December 26

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 4: – 2 each Shin Box + […]

Saturday, December 24

Prep Equipment required: Foam roller, empty barbell 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) 2 Rounds: – 10 Scap Pull-ups – 10 Kip Skings – 6 RDLs – 6 Hang Muscle Cleans – 6 total Front […]

Friday, December 23

Prep Equipment required: Foam roller, light KB 1) 1 Round: – 60s each Foam Roll Pecs – 60s each Biphasic Pec Stretch 2) 2 Rounds: – 5 each Tall Kneeling KB Halo – 5 Superman Rows 3) 3 Rounds: – 5 each Split Stance 1-arm Rows – 5 each Plank Waves – 3-5 Push-ups – […]

Thursday, December 22

Prep Equipment required: Foam roller, medium/light band, barbell 1) 1 Round: – Foam Roll Glutes & Hamstrings x 60s each – 10 Sciatic Nerve Floss each 2) 2 Rounds: – 1 each Bird Dog Hold 10s – 1 each Side Plank 10s – 1 Curl Up 10s 3) 3 Rounds: – 5 Barbell Kang Squats […]

Wednesday, December 21

Prep Equipment Required: Foam roller, light KB 1) Foam roll wherever you need it x 60s each side 2) 2 Rounds: – 3 each Spiderman Lunge – 5 each Tall Kneeling KB Halo 3) 3 Rounds: – 5 Yoga Push-ups – 5 each Thoracic Rotations – 5 Goblet Squats – 10 Scap Pull-ups – 10 […]

Tuesday, December 20

Prep Equipment required: Foam roller, light KB, medium/light band 1) 1 Round: – 60s each Foam roll Thoracic & Lats – 5 Upward to Downward Facing Dog + Toe Touch 2) 2 Rounds: – 5 each Tall Kneeling KB Halo – 5 each Thoracic Rotations – 5 Superman Rows 2) AMRAP 4 at a slow […]

Monday, December 19

Prep Equipment required: Foam roller, empty barbell 1) 1 Round: – 60s each Foam Roll Glutes & Hamstrings – 10 each Sciatic Nerve Floss – 10 each Dynamic Pigeon Pose 2) 2 Rounds: – 10s each Bird Dog Hold – 10s each Star Plank – 10s Curl-up 3) 2 Rounds of: – 10 Ft Duck […]