Saturday, October 14th 2023
WARM UP TABATA (:20 on, :10 off, 8 rounds) -Choice b/t jump squats or burpees. Can switch each round MOVEMENT/MOBILITY – band, wall, pull up bar *heavy band :45 banded psoas distraction / side :45 banded hip distraction / side :30 banded pigeon / side :45 band assisted deep squat :45 half kneeling banded lat […]
Friday, October 13th 2023
WARM UP – rower 2x 200m row 5 sprawls MOVEMENT/MOBILITY – 2 DB’s 1:00 90/90 stretch / side 1:00 v-sit stretch / side 10/10 quadruped fire hydrants 10/10 quadruped donkey kicks :20 half kneeling adductor stretch / side 10/10 reverse lunges, as much weight in front leg as possible :30 plank :30 side plank / […]
Thursday, October 12th 2023
WARM UP 3:00 Tabata machine of choice MOVEMENT/MOBILITY – band, wall, pull up bar 15 banded passthroughs 15 banded good mornings :30 banded overhead tricep stretch / side :30 banded supine hamstring stretch / side :30 wall squat :30 turn back stretch against wall / side :30 calf stretch / side 15 wall leaning anterior […]
Wednesday, October 11th 2023
WARM UP – bike 1:30 easy bike 1:30 moderate bike :10 bike sprint MOVEMENT/MOBILITY – MB, pull up bar *grab MB :45 forward fold 10 bootstrap squats :45 t-spine extension on MB :45 child’s pose w/ hands on MB 6 v-ups + 6 weighted v-ups w/ MB in hands 10 MB cleans 5 wall balls, […]
Tuesday, October 10th 2023
WARM UP 200m run MOVEMENT/MOBILITY – barbell In 50′ increments: High knees Butt kickers Lunge w/ twist Reverse lunge w/ OH reach Karaoke x 2 Small bound Bound for height Bound for distance *grab barbell 10 front squats, 10 Hang clean pulls (focus on making contact) 5 tall squat cleans PRIMER – barbell (Complete after […]