Saturday, September 16th 2023
WARM UP “The Warm Up” MOVEMENT/MOBILITY – wall, DB, pull up bar :40 Wall Sit :30 wall v-sit :30 supine wall squat w/ arms OH :30 pigeon stretch on wall / side 4/4 3-way lunge (forward + lateral + reverse = 1) *grab DB 6/6 single DB deadlift 6/6 DB snatch 6/6 DB swings 6/6 […]
Friday, September 15th 2023
WARM UP – rower 25/20 cal row 20 air squats 15 push ups MOVEMENT/MOBILITY – barbell *grab barbell :30 overhead tricep/lat stretch / side 8 kang squats :30 deep passive back squat 8 front squats :30 spiderman stretch / side 8 push press :30 90/90 stretch / side 8 thrusters :30 wide stance forward fold […]
Thursday, September 14th 2023
WARM UP 2:00 Easy Machine into 3 Way Hamstring Stretch then, Dynamic Warm Up -Knee Tucks -Tin Soldiers -Quad Pulls -Hamstring Scoops -High Knees -Butt Kicks -Burpee Broad Jumps -10/10 Leg Swigs 1 Round 300m Run 10 Cal Machine SWEAT DAY!! Every 12 Minutes for 3 Sets 60/45 Cal Row 800m Run 30/24 Cal Bike […]
Wednesday, September 13th 2023
WARM UP WARM UP – plate 3x 100m run 10 plate ground to overhead 5 burpees MOVEMENT/MOBILITY – PVC, pull up bar, barbell :30 v-sit :30 pigeon stretch / side :30 happy baby stretch / side 10 PVC passthroughs 5 PVC around the worlds / direction 10 palms up PVC OHS 10 scap pull ups […]
Tuesday, September 12th 2023
WARM UP – bike, pull up bar 3x 1:00 bike 15 air squats 10 push ups 5 strict pull ups or Ring rows MOVEMENT/MOBILITY – rig, pull up bar, wall ball :30 calf stretch / side :30 lat/tricep stretch on rig / side :30 standing quad stretch / side :30 Dead hang :30 deep squat […]