Monday, August 26th 2024
WARM UP – 2 Sets :45 Spanish Squat :30 Slow motion squats (no pauses anywhere) MOVEMENT/MOBILITY – hip circle 2x 5/5 Half Circles 10/10 Lateral Steps 15 Glute Bridges then, :30 spiderman stretch w/ T-spine rotations / side 6 kang squats *grab barbell 6 good mornings 4 front rack to back rack thrusters 4 front […]
Saturday, August 24th 2024
WARM UP Jog around building then, *grab PVC 2 Sets :20 PVC Pass Throughs :20 OHS :20 Lat Stretch into 2 Sets -Partner 1 – :30 Wall Sit -Partner 2 – :30 Deadbug *Grab barbell -6 Slow Motion Snatch Pulls -6 Muscle Snatches -6 BTN Push Press -3 High Hang Power Snatches -3 Power Snatches […]
Friday, August 23rd 2024
WARM UP Tabata (alternating rounds) -air squats -ab mat sit ups *don’t go crazy, just moving to get warm MOVEMENT/MOBILITY :30 90/90 stretch / side 8/8 quadruped donkey kicks 8/8 quadruped fire hydrants 8/8 seated alternating straight leg raises 8 bootstrap squats 8 reverse snow angels 2 wall walks, biggest steps possible 10 kip swings […]
Thursdays, August 22nd 2024
WARM UP – jump rope 1:00 Machine :30 single under 1:00 burpees :30 Single or Double MOVEMENT/MOBILITY – KB 10 KB Sumo deadlifts :30 suitcase case carry / side :30 dead hang from bar 5 15 heel/toe calf raises :30 Forwar Fold 10 Glute Bridges 10 Russian Swings 10 American Swings SWEAT DAY!!!! Every 6 […]
Wednesday, August 21st 2024
WARM UP – rower 12/9 cal row 50′ walkiing lunges 12/9 cal row MOVEMENT/MOBILITY – light band, DBs :15 Lunge Hold 1″ off floor 10/10 bulgarian split squat / side 5/5 Figure 4 Rotations 5/5 Kneeling Lateral Leg Lifts w/ pause :20 single leg balance (eyes closed) :20 single leg hip airplanes / side *grab […]