Friday, July 7th 2023
WARM UP 400 m run MOVEMENT/MOBILITY – *grab moderate weight DB :30 samson stretch / side :20 wide stance forward fold + 3 inch worms 10 RDL’s 10/10 single arm DB swings :30 suitcase march in place SLOW / side 10/10 single arm bent over rows 8/8 S/A Strict Press 10 DB Snatches PRIMER – […]
Thursday, July 6th 2023
WARM UP – jump rope 20 burpees + 50 single unders OR 12 burpees + 150 single unders MOVEMENT/MOBILITY *grab light band 10 band pull aparts 10 band pull aparts, palms up 12 upright rows 12 banded shoulder press :30 overhead hold 10 band pull aparts 10 palms up band pull aparts 10 Air Squats […]
Wednesday, July 5th 2023
WARM UP – bike :90 echo bike :90 backwards echo bike MOVEMENT/MOBILITY – pull up bar :20 overhead tricep stretch / side :20 manual forearm stretch / side :30 shoulder CARs SLOW / side :20 arm circles forward :20 arm circles back :20 staggered forward fold / side :20 quad stretch and reach / side […]
Tuesday, July 4th 2023
Happy 4th of July!!! Hope everyone has a fun and safe 4th with friends and family.
Monday, July 3rd 2023
WARM UP 100m Jog 50′ Tin Soldiers 50′ Toe Walk 50′ Walking Lunge 50′ High Knees 100m Run then, Mobility/Movement -:30 Inactive Squat -:30 Active Squat -10 Spiderman rotations w/ Twists -Hip 90/90s Coach Led Barbell Warm Up -10 Deadlifts -8 Front Squats -6 Overhead Squats -4 Box Jumps “LumberJack 20” For Time At 1:34 […]