Blog

Friday January 24Warm-up– 5 Minutes of Dynamic Movement in place consisting of: 10 Inch Worms + 20 Skip Jacks + 30 Jumping Jacks + 40 Single Unders + 50 Shoulder taps – 4 Minutes of Mobility – Three-way Thoracic Spine Foam Roll x 30s...

Thursday January 23Warm-up– 2 Minutes of Oscillatory foam roll lateral Hip x 60s each side – AMRAP 5 of: 6 RDLs 6 Power Clean s 6 Front Squats 6 Front Rack Reverse Lunges X-Band Walk x 10 Steps each direction – AMRAP 3 of: 5 Rollover to split stretch 10...

Wednesday January 22Warm-upMetconWarm-up Upper Body Up and Back with High Knees Butt Kicks Lateral Shuffle 5 Inch Worm with push ups Then 3 Rounds of: 5 Barbell Rows 5 Barbell Push Press 10 Banded Pull-aparts - supinated grip 10 banded pushdowns - neutral grip Metcon (AMRAP - Rounds and Reps)With a...

Tuesday January 21Warm-up With a barbell + foam roller + light band 2 Rounds of: 6 Bent-over Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts 10 Passes Foam Roller on each Lat 10 Thoracic Rotations each Then right into a 3-Way Banded Shoulder + Lat Stretch x 30s each position...

Monday January 20Warm-upDynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then grab barbells and complete: 8 Deadlifts 8 Muscle Cleans 8 Front Squat 8 Push Press 8 Goodmornings 8 Back Squats StrengthFront Squat (Weight)Build to a...

Saturday January 18Warm-upPVC Game * every time PVC Drops 1st Drop: 10 Walking Lunges 2nd Drop: 10 Burpees 3rd Drop: 10 Hollow Rocks + 10 Supermans 4th Drop: 10 Air Squats Then, AMRAP 6 of: 7 Hang Power Cleans 7 Wall balls 7 Push Press 20 Double Unders or Attempts MetconMetcon (2 Rounds for...

Friday January 17Warm-upBench Press Warm Up Foam roll pecs and lats AMRAP 3 of 10 Over and Back 10 Banded Facepull-aparts 10 Banded Pull-aparts 10 Thoracic Rotations (5 each side) Then: 5 Inch Worm with Push Up 10 Pec Rolls (5 per side)WeightliftingBench Press (Weight)1 A) 5 x 5 Rest 45s. – Build...

01/16/2020Warm-upWarm up Lower BodyWith a barbell + foam roller + heavy band 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Foam Roll each Adductor x 10 passes each Then 5 Rollover to split stretch 10 Lateral Cossack Squats 10 Bird Dogs with...

01/15/2020Warm-upMusical Med Balls When you go out get on a rower and row at an easy pace MetconMetcon (Time)For total time: 500 Meter Row 400 Meter Run 200 Dubs Rest 2:00 500 Meter Row 400 Meter Run 100 Air Squats Rest 2:00 500 Meter Row 400 Meter Run 100 Push-ups 30 Min CapAuxillary Work Rollback Triceps Extensions:...

01/14/2020Warm-upWarm-up Upper Body Up and Back with High Knees Butt Kicks Lateral Shuffle 5 Inch Worm with push ups Then 3 Rounds of: 5 Barbell Rows 5 Barbell Push Press 10 Banded Pull-aparts - supinated grip 10 banded pushdowns - neutral grip WeightliftingSingle Arm DB Push Press (Weight)1A Single Arm...