Thursday, March 30th 2023
WARM UP 20/20x single leg calf raises 20x tibilias raises 50′ A skips 50′ Tin Soldiers 50′ Walking Lunges 50′ High Knees into 300m Jog then, 15/12 Cals on Machine Choice SWEAT DAY!!!! 32 Minute AMRAP: 100m Run (10 reps) 15 V-Ups 10 Cals on Machine of Choice 200m Run (20 reps) 15 V-Ups 20 […]
Wednesday, March 29th 2023
WARM UP 200m Jog or 15 Burpees MOVEMENT 100/100′ Single Arm KB OH carry 50/50′ upside down KB OH carry 10/10x single arm russian KB swings 10/10x bent over single arm KB rows MOBILITY :30 Lizard stretch + t-spine rotation :30 pigeon :30 side lying t-spine rotation :30 high plank 10 push ups :30 low […]
Tuesday, March 28th 2023
WARM UP 2x 100 Single Unders 10 Wall Squats 25’/25″ Lateral Plank Walk MOVEMENT – glute band around ankles 15/15x hip extension 1 5/15x hip abduction 10/10 Lateral steps 5 tempo air squats :03 down, :03 pause Build to Starting Squat Weight STRENGTH E2M x 5 3 Front Squat @ 72-88% @ 10:00 1 Front […]
Monday, March 27th 2023
WARM UP 20/16 Cal Bike MOVEMENT – w/ PVC 10x Goodmorning 5x Kang Squats 20x PVC Truck twists :15/:15 single leg RDL hold :10 Sumo Squats MOBILITY 1:00 V-sit Using Bar 1:00 Spiderman Stretch Coach Led Sumo Deadlift and Clean Tech STRENGTH EMOM x 10 – Alt. -4 Sumo Deadlifts -4 Broad Jumps NO TnG […]
Saturday, March 25th 2023
WARM UP “AMRAP x 6” -10/8 Cal Bike -8 Wall Ball Thrusters -6 Spiderman Lunges -2 Rope Ground to Standings Into, 10 Walking Lunges :30/:30 Samson Lunge 5/5 Figure 4 Rotations :30/:30 SL Wall Sit STRENGTH 3 x 20 Dbl DB Walking Lunges (hold DBs in Farmer Carry) (10 Step out/10 Steps Back) (Don’t be […]