Tuesday 4.21.20

Prep 6 min Emom 1.High Knee March x 20 reps 2.pigion Stretch x 20 sec per side 9min Emom 1.kane Squat x 7 reps 2.single Leg Hip Thrust x 7 per leg 3.Inch Worm with Push Up x 3 reps A. 4 Sets Cossack Squat x 7 per Leg Rest 20 sec Single Leg RDL […]

What type of workout are you looking for right now?

  Right now is a weird time in the fitness industry. People want to workout, but gyms are closed. So what can you do to stay healthy and fit? Right now you have three options. You can get a general workout, a customized workout, or a personalized workout. A general workout you can pull from […]

Monday 4.20.20

Prep 3 Sets Lying Behind the neck press with stick x 10 reps Seated Scapular Arm wall Drag x 10 reps Stick Pass thru x 10 reps Squat Hold x 20-30 sec A. 12 min Emom 1.power or squat hang snatch with stick x 7 reps 2.Overhead Squat with stick x 10 reps B. 2 […]

Saturday 4.18.20

Prep 3 Sets Single leg RDL x 7 per leg Russian Twist x 20 reps Split squat x 7 per leg Squat Pull down x 7 reps Side plank Clamshell x 7 reps per side A. For time: Dumbbell Deadlift x 50 reps 50’s/35’s Abmat Sit Up x 50 reps Box Step Ups x 50 […]

Friday 4.17.20

Prep 3 sets Down Dog toe Taps x 10 per leg Front Scale x 15-25 sec per leg Bottom of squat Hold x 45 sec Dead bug x 10 reps A. 4 Sets Hip Thrust x 20-30 reps Rest 30 sec Wall Sit x 60-90sec Rest 30 sec Cyclist Squat x 12-15 reps Rest 60 […]

Thursday 4.16.20

Prep 12 min Emom 1.psoas March x 10 per leg 2.kneeling Hip Hinge x 12-15 reps 3.prisoner Kneel to stand x 10 reps A. Emom for as long as possible (25min cap) Push ups x 6 reps No Push Up Burpee x 6 reps Lunges x 6 reps

Wednesday 4.15.20

Prep 6min Emom 1.run or run in place x 45 sec 2.jumping jack or single unders x 45 sec 9min Emom 1.cossack squat x 5 per leg 2.inchworm no push up x 5 reps 3.single leg RDL x 5 per leg A. 3 Sets Right side plank x 60 sec Plank x 60 sec Left […]

Tuesday 4.14.20

Prep 3 Sets Lizard stretch x 30-40 sec per leg Plank shoulder taps x 10 reps Kneeling Stick thoracic stretch x 20-30 sec Shoulder CAR’s x 3 per side per direction A. 18min Emom 1.stick / PVC Hang Power clean x 7-10 reps 2.stick / PVC Hang Squat Clean x 7-10 reps 3 stick / […]

Monday 4.13.20

Prep 3 Sets Reverse table top lift x 20-30 sec Scorpion stretch x 10 per side Arch Body Hold x 20-30 sec A. 4-5 Sets Hollow Body Flutter Kicks x 40-50 reps Rest 20 sec Russian twist x 20-30 reps Rest 20 sec Straight leg sit ups x 10-20 reps Rest 20 sec Floor Wipers […]

Saturday 4.11.20

Prep 3 Sets Lizard Stretch x 30 sec per side Plank Push Up x 10 reps Pause air squat x 7 reps pause 3 sec at bottom Vertical jump x 5 reps -then if doing jump rope- Spend 7-12 min on double under practice A. For time: Double under x 100 reps Burpee x 21 […]