Friday, June 9th 2023
WARM UP 30 sprawls 25 jump squats 20 push ups MOVEMENT/MOBILITY – Mod weight DB, wall 8 inch worms, no pushup :45 wide stance forward fold :20 single arm plank / side :20 side plank on hand / side (lift top leg if possible) :20 plank walk out hold as far as possible *grab moderate […]
Thursday, June 8th 2023
WARM UP 3 rounds :15 Plank :15 Superman :15 Side Plank :15 Side Plank right into 2 Sets :20 Calf Raises :20 Single Unders :20 Crossover Single Unders/Practice then 10 Walking Lunges 5/5 Reach Throughs 10 Overhead WB Walking Lunges SWEAT DAY!!! 30 Minute AMRAP: 300m Wallball Carry (hold however) 30 OH Wallball Walking Lunges […]
Wednesday, June 7th 2023
WARM UP – Bike 9/7 cal bike, legs only 7/5 cal bike, arms only 15/12 cal bike, aggressive pace MOVEMENT/MOBILITY – PVC, Barbell 8 air squats w/ heels on PVC 8 air squats w/ toes on PVC 8 narrow grip PVC OH squats w/ :03 eccentric 8 SLOW trunk rotations w/ PVC on back 16 […]
Tuesday, June 6th 2023
WARM UP 80 jumping jacks MOVEMENT/MOBILITY – pull up bar, wall/rig, empty barbell 10 single leg calf raises / side :20 iso wall push / leg (against sturdy wall or rig) 4x 3 wall sprint switches, fast :10-:15 hanging L-raise 4 strict knee to elbow as high as possible 4 kipping knee to elbow 4 […]
Monday, June 5th 2023
WARM UP – empty barbell 10 Air Squats 10 front squats 10 push press 10 zercher squats 10 bicep curls 10 bent over rows 10 strict lateral burpees over bar (strict push up) MOVEMENT/MOBILITY – heavy band, pull up bar :30 wrist circles :30 Dead hang :10 single arm dead hang / side 3 eccentric […]