Saturday April 18Warm-upWarm-up3 Rounds of: 3 Upward to Downward Facing Dog + Toe Touch each 3 Shin Box + Forward Fold each 3 Scorpion Stretch eachStrengthMetcon (AMRAP - Reps)Tabata: Squat Jumps x 2 Mountain Climbers x 4 Hollow Rocks x 6 Lateral Lunges x 8MetconMetcon (Time)EMOM: 5 Burpees Max Reps...
04/17/2020Workout - HOME3 Rounds of: 3 Shin Box + Forward Fold each 6 Overhead Goodmornings each 9ea Bodyweight Reverse Lunges Then: 60s High Knees STRENGTH 1a) Dumbbell Goodmornings: 4 x 12-15. Rest 30s 1b) KB Windmill: 4 x 6-8 each. Rest 30s 1c) Goblet Shrimp Squats: 3 x 8-10 each. Rest 30s CONDITIONING 6 Rounds: KB/DB...
04/16/2020Workout - HOME2 Rounds of: 30 Jumping Jacks, 20 Mountain Climbers 10 Upward to Downward Facing Dog + Toe Touch STRENGTH 1a) Renegade Rows: 4 x 8-10 each. Rest 30s 1b) Single Arm Glute Bridge Bench Press: 4 x 12 each. Rest 30s 2a) Plank Pull Through: 4 x 45s. Rest 30s 2b)...
04/15/2020Workout - HOME3 Rounds of: 3 Upward to Downward Facing Dog + Toe Touch each 3 Shin Box + Forward Fold each 3 Single Leg KB RDL Handswitch each Then: 30 Jumping Jacks STRENGTH 1a) Cross-body Romanian Deadlift 4 x 8-10 each. Rest 30s 1b) Single Arm Half Kneeling DB/KB Arnold Press...
04/14/2020Workout - HOME3 Rounds of: 3ea Shin Box + Forward Fold each 6 Overhead Goodmornings, 9 Tempo Air Squats Then: 60s Butt Kickers STRENGTH EMOM 16: Min 1: 50s Up Downs Min 2: 40s Glute Bridges Min 3: 30s Flutter Kicks Min 4: 20s Squat Jumps CONDITIONING For time: 10-9-8-7-6-5-4-3-2-1: Single Arm DB Thruster (reps split) BurpeesWorkoutWith a foam roller...
04/13/2020Workout - HOMEWARM-UP 2 Rounds of: 30 Jumping Jacks, 20 Mountain Climbers, 10 Up-Downs, 5 Upward to Downward Facing Dog + Toe Touch STRENGTH 1a) Archer Push-ups: 4 x 6-10 each. Rest 30s 1b) Weighted Lateral Lunge: 4 x 6-8 each. Rest 30s 2a) Banded Pull-aparts: 4 x 20. Rest 30s 2b) Contralateral Plank: 4...
Sunday April 12MetconMetcon20 min walkCool DownMetconTotal body Foam Rolling Worlds Greatest Stretch x 30 each Lizard Pose x 30 each Scorpion Stretch x 30 each...
Saturday April 11Warm-upWarm-up3 Rounds of: 3 Upward to Downward Facing Dogs + Toe Touch 3 Shin Box + Forward Fold each 3 Scorpion Stretch eachStrengthMetconEMOM 12: Min 1: 30s Hollow Hold Min 2: 30s Side Plank L Min 3: 30s Plank Min 4: 30s Side Plank RMetconMetcon (Time)EMOM: 10 Air Squats Max...
04/10/2020Workout - HOME3 Rounds of: 3 Shin Box + Forward Fold each 6 Overhead Goodmornings 9 Tempo Air Squats STRENGTH 1a) Goblet Squats: 4 x 12-15. Rest 30s 1b) Turkish Get-up: 4 x 2-3 each. Rest 30s 2a) Goblet Reverse Lunges: 3 x 8-10 each. Rest 30s 2b) DB Lateral Raise: 3 x...
04/09/2020Workout - HOME2 Rounds of: 30 Jumping Jacks 20 Mountain Climbers 10 Up Downs STRENGTH 1a) Renegade Rows: 4 x 8-10 each. Rest 30s 1b) Glute Bridge Floor Press: 4 x 12 each. Rest 30s 2a) Plank Pull Through: 4 x 30s. Rest 30s 2b) Chair Dips: 4 x 30s. Rest 30s CONDITIONING EMOM 16: Min...