Thursday 6.18.20

Prep 4 Sets Bike x 30 sec Foam Roll Quad x 1 min per side Russian Kettlebell Swing x 15 reps Foam roll Glute x 1 min per side At Home A. 20min Emom 1.Leg Lift overs x 10-15 reps 2.weighted Sit Up x 10-15 reps 3.Russian Twist x 10-15 per side 4.side Plank with […]

Wednesday 6.17.20

Prep 3 Sets Jump rope or Jumping Jacks x 40 sec Wall Sit x 45-60 sec Lunge twist and Reach x 5 per side Kane Squat x 10 reps At Home A. Every 30 Sec for 7 min Sumo Squat x 7 reps -Rest 1 min- Every 30 Sec For 7 min Cyclist Squat x […]

Tuesday 6.16.20

Prep 3 Sets Bear Crawl x 100 ft Tempo Goblet Squat x 5 reps @33×1 Side Plank x 30 sec Per side RNT step back Lunge x 5 per side At Home A. 3 Sets Curtsy Step Back Lunge x 5 right Leg Cossack Squat x 5 right leg step Forward lunge x 5 right […]

Monday 6.15.20

Prep 3 Sets Row / Run x 60 sec Shoulder CARsx 3 per arm per direction Single arm Dumbbell Overhead Carry x 50 ft per arm Hollow Body Hold x 30-40 sec At Home A. 3 Sets Single arm Plank x 45 sec per arm On the 2:30 B. For Time: Mountain Climbers x 30 […]

Saturday 6.13.20

Prep 2 Sets Squat Twist and Reach x 10 reps Lying Behind the Neck PVC Press x 10 reps Bent Over Plate Y Raises x 10 reps 2 Sets Snatch Grip RDL x 5 reps Behind the Neck Snatcj Grip Push Press x 5 reps Hang Muscle Snatch x 5 reps Hang Power Snatch x […]

Friday 6.12.20

Prep 3 Sets Staggered stance Good morning with stick/ PVC/ Barbell x 7 reps per side Scorpion Stretch x 7 reps per side Squat Pull downs x 7 reps Vertical Jump x 7 reps At Home A. 9 min Emom 3 Hang Power Clean + 3 Front Squats + 3 Jerk Stick / PVC / […]

Thursday 6.11.20

Prep 6 Sets Row x 1 min easy Row x 45 sec moderate Row x 15 sec sprint At Home A. 3 Sets Stager hand position push ups x 4-6 reps per side + Single Leg Hip Thrust x 12-15 per leg On the 4 min Marks B. 24 min Emom 1.Plank x 60 sec […]

Wednesday 6.10.20

Prep 3 Sets Pigeon Stretch x 30 sec per side Cat Cow x 10 reps DeadBug x 10 per side Plank to Squat x 10 reps At Home A. 6 Sets Tempo Air squat x 15 reps @53×1…(5 sec down, 3 sec at the bottom, explosive up, and 1 sec pause at the top before […]

Tuesday 6.9.20

Prep 3 Sets Curtsy Box step Ups / Lunges x 12 reps Single arm Farmers Carry Hold or side plank hold x 30 sec per side Staggered stance RDL with stick / PVC / Barbell x 5 reps per side Seated Single leg lifts x 10 per leg At Home A. 4 Sets Walking lunges […]

Monday 6.8.20

Prep 3 Sets Scapular Push Up x 12 reps Bird Dog With Knee and Elbow touch x 10 per side Bottom of Push Up hold x 20-30 sec Squat Pull down x 12 reps At Home A. 4 Sets Plank Push Up x 10 Inchworm no push up x 10 Crab walk x 50 ft […]