Workout of the day

WARM UP WARM UP 2-3x 12/9 Cal Row 10 walking lunges 3/3/3 narrow/middle/wide stance push ups MOVEMENT/MOBILITY – barbell + 25# or #15 plate 10x feet together heel elevated slow squats 5/5x knee over toe split squat :30 dragon stretch :30 lizard stretch + rotation :15 chin up grip dead hang :15 WIDE grip dead […]

WARM UP Athletes choice, pick 1 12 Shuttle runs (bike to rig) or 25/20 cal machine of choice MOVEMENT/MOBILITY – barbell :30 back rack trunk rotations – slow :30 standing OH barbell hold – (rib cage down) 10 Barbell high pulls 10 Barbell strict press 5/5 single leg barbell good mornings 5 Muscle Cleans :30 […]

WARM UP – 2 Rounds 10/10 Leg Swings 10 Air Squats 200m Run MOVEMENT/MOBILITY – barbell 8/8 reverse lunges 8/8 single leg RDL’s 8/8 active frankenstein leg raises :20 spiderman stretch w/ t-spine rotation / side :20 downward dog + 8 push ups :20 wide stance forward fold *grab barbell 8 RDL’s 8 front squats […]

WARM UP 400m run MOVEMENT/MOBILITY – 2 5-10# plates, rings *grab 2 5-10# plates 10 lateral raises 10 bent over reverse flies 5 cuban press 5 squats w/ heels on plates 5 squats w/ toes on plates 10 OH plate loaded squats 5/5 knee over toe split squats :30 calf stretch on rig / side […]

WARM UP 2 Rounds 15/12 Cal Row or Bike :30 Plank 10 Box Step Ups then, *grab rope30 Single Unders 3 Burpees 15 Double Unders 3 Burpees SWEAT DAY!!! 20 Minute AMRAP: 20 Sit Ups 25 American KB Swings 30 Double Unders 40/30 Cal Row rest 2:00 20 Minute AMRAP: 40/30 Cal Bike 30 Double […]