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04/24/2020Workout - HOME3 Rounds of: 3 Shin Box + Forward Fold each 6 Overhead Goodmornings 9 Tempo Air Squats Then 30 Jumping Jacks 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 FT: 40-30-20-10 DB Snatch total 20-15-10-5 BurpeesWorkoutWith...

04/23/2020Workout - HOME2 Rounds of: 30 Jumping Jacks 20 Mountain Climbers 10 Up Downs STRENGTH 1a) Renegade Rows: 4 x 8-10 each. Rest 30s 1b) Single Arm Glute Bridge Bench Press: 4 x 12 each. Rest 30s 2a) Plank Pull Through: 4 x 45s. Rest 30s 2b) Rollback Triceps Extensions: 4 x 10-12....

04/22/2020Workout - HOME3 Rounds of: 3 Upward to Downward Facing Dog + Toe Touch 3 Shin Box + Forward Fold each 3 single leg KB Hand Switch 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 4 x...

04/21/2020Workout - HOME3 Rounds of: 3 Shin Box + Forward Fold each 6 Overhead Goodmornings 9 Tempo Air Squats STRENGTH EMOM 16: Min 1: 50s Up Downs Min 2: 40s Glute Bridges Min 3: 30s Flutter Kicks Min 4: 20s Squat Jumps CONDITIONING E2MOM 20: Min 0,4,8,12,16: KB/DB Complex of: 8 Single Arm DB/KB Thruster total 12 Russian Kettlebell Swings 16...

04/20/2020Workout - HOME2 Rounds of: 30 Jumping Jacks 20 Mountain Climbers 10 Up Downs 5 Upward to Downward Facing Dog + Toe Touch each STRENGTH 1a) Archer Push-ups: 4 x 6-10 each. Rest 30s 1b) Weighted Lateral Lunge: 4 x 6-8 each. Rest 30s 2a) Double DB Rows: 4 x 15. Rest 30s 2b)...

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...