Friday, June 2nd 2023
WARM UP 800m run MOVEMENT/MOBILITY – PU bar, rings, barbell 25′ walk on heels 25′ walk on insides of feet :20 dead hang :20 chin up dead hang 10 ring rows w/ supinated grip 5/5 single arm ring rows, :03 pause at top :30 turn back stretch / side :30 calf stretch / side :45 […]
Thursday, June 1st 2023
WARM UP Tabata on Machine of Choice x 3 Minutes right into 3 Rounds -100m Run -10 Dead Bugs -10/10 SL Glute Bridges then, Primer 200m Farmer Carry with Heavy DB/KB (you should have to break for sure) SWEAT DAY!!!! 5 Rounds For Time: 400m Run 30 American KB Swings (medium weight, think 2 Sets) […]
Wednesday, May 31st 2023
WARM UP – Bike :30 bike, legs only :30 bike, arms only :30 bike, legs only :30 bike, arms only :15 rest :15 bike sprint MOVEMENT/MOBILITY – KB, 8/8 single KB single leg RDL 4/4 single leg RDL into hip airplane 4 forward lunge into lateral lunge into reverse lunge / side 12 KB upright […]
Tuesday, May 30th 2023
WARM UP 30 burpees or 30 empty bar thrusters or half and half MOVEMENT/MOBILITY – mini band :30 spiderman stretch / side :30 book stretch / side 4/4 side lying arm clocks / side :30 childs pose :30 downward dog *band around knees 12 mini band squats 12 steps monster walk forward 12 steps backward […]
Monday, May 29th 2023
WARM UP EMOM x 6 Alt. :40 Box Step Ups :40 Bike *swich back and forth with partner then, w/ Mini band 2 Sets 5/5 Half Circles 10 AirSquats 15 Glute Bridges then, Spiderman Rotations 90/90 Rotations 90/90 Glute Stretch w/ empty barbell :30 FR Opener 5 Pause Front Squats 5 Jump Squats Build to […]