Friday, March 31st 2023
WARM UP 2x 10/7 Cal Bike 10 Push ups :20 dead hang from bar MOBILITY :30 t-spine stretch on roller 1:00/1:00 IT Band Stretch :30 childs pose – hands on roller PRIMER 1x- Empty Barbell 10 Snatch pull 10 Overhead Squat 10 Snatch Balance STRENGTH EMOM x 12 – alternating 2 Hang Squat Snatch @ […]
Wednesday, March 29th 2023
WARM UP 200m Jog or 15 Burpees MOVEMENT 100/100′ Single Arm KB OH carry 50/50′ upside down KB OH carry 10/10x single arm russian KB swings 10/10x bent over single arm KB rows MOBILITY :30 Lizard stretch + t-spine rotation :30 pigeon :30 side lying t-spine rotation :30 high plank 10 push ups :30 low […]
Tuesday, March 28th 2023
WARM UP 2x 100 Single Unders 10 Wall Squats 25’/25″ Lateral Plank Walk MOVEMENT – glute band around ankles 15/15x hip extension 1 5/15x hip abduction 10/10 Lateral steps 5 tempo air squats :03 down, :03 pause Build to Starting Squat Weight STRENGTH E2M x 5 3 Front Squat @ 72-88% @ 10:00 1 Front […]
Monday, March 27th 2023
WARM UP 20/16 Cal Bike MOVEMENT – w/ PVC 10x Goodmorning 5x Kang Squats 20x PVC Truck twists :15/:15 single leg RDL hold :10 Sumo Squats MOBILITY 1:00 V-sit Using Bar 1:00 Spiderman Stretch Coach Led Sumo Deadlift and Clean Tech STRENGTH EMOM x 10 – Alt. -4 Sumo Deadlifts -4 Broad Jumps NO TnG […]