Tuesday, July 9th 2024
WARM UP – med ball 10 med ball cleans 100m med ball run 10 med ball thrusters MOVEMENT/MOBILITY – Moderate band, rings/pull up bar *grab moderate band :30 supine banded hamstring stretch / side 1:00 half kneeling banded lat stretch on rig / side 1:00 banded handcuff stretch 10/10 leg swings side to side 10/10 […]
Monday, July 8th 2024
WARM UP – machine, 2 DBs 1:30 machine of choice 100m DB farmer carry :30 DB overhead carry MOVEMENT/MOBILITY – pull up bar, light band :20-:30 dead hang w/ lower body twists *grab light band 10 band pull aparts + 20 pulses at end range 10 banded shoulder press 10 Banded OHS 10 Banded Goodmornings […]
Saturday, July 6th 2024
WARM UP 2x 100m run 10 air squats 5 burpees MOVEMENT/MOBILITY – :30 turnback chest stretch on rig / side :30 dead hang / side 10 Kip Swings 10 Ring Rows :20 rig assisted deep squat 20 flutter kicks + 20 scissor kicks *grab Barbell :20 Front Rack Opener 8 Front Squats :20/:20 Spiderman Lunge […]
Friday, July 5th 2024
WARM UP 400m run MOVEMENT/MOBILITY – pvc *grab PVC 10 PVC passthroughs 5 air squats w/ heels on PVC 5 air squats 5 air squats w/ toes on pvc 5 PVC overhead squats w/ :03 pause :30 PVC hinging lat stretch / side 3/3 PVC assisted hip airplanes :30 kneeling wrist stretch 5 FR Sotts […]
Thursday, July 4th 2024
Happy 4th of July!! Hope everyone has a great holiday and we will see you tomorrow!