Monday, March 13th 2023
Entering a new 6 week cycle Focus Points Building strength in Front Squat/DL/Bench Press along with Strict Pull up strength WARM UP 2:00 easy machine bike MOBILITY 1:00 t-spine rotations 1:00 banded OH tricep stretch 1:00 banded lat stretch 1:00 goblet SQ hold 20x cat/cows MOVEMENT 10x Slow Wall Squats :20 HS hold :30/:30 Side […]
Saturday, March 11th 2023
WARM UP “The Warm Up” Followed by Coach Led Hip Circle Activation and Hip Mobility Coach Led Clean and Jerk Technique STRENGTH E2M x 5 1 P. clean 1 Push jerk 1 Squat clean 1 Split jerk @ 60% – 75% PARTNER WOD For Time – I go/you go style 3x (Each) 12 Thrusters (95/65) […]
Friday, March 10th 2023
WARM UP 2:00 Bike Tabata MOBILITY 1:00 couch stretch 1:00 Handcuff Stretch 1:00 banded lat stretch :30 childs pose – hands on PVC 20x PVC pass throughs MOVEMENT 2x 5/5 DB Deadlift 5/5 DB Push Press 5-10 Push Ups 5 Tempo Ring Rows STRENGTH EMOM x 10 – alternating -10 DB Bench Press – 4-10 […]
Thursday, March 9th 2023
WARM UP EMOM x 6 :40 Ski Erg :40 Shuttle Runs :40 Plank then, 1:00 side lying t-spine rotation 1:00 pigeon :30 Puppy Dog (hands on PVC) 1:00 SQ hold 20x PVC pass throughs SWEAT DAY!!! 4 Rounds From 0:00 to 2:00 Max Cal Machine From 2:00 to 3:00 Max Barbell Strict Press From 3:00-4:00 […]
Wednesday, March 8th 2023
WARM UP 1:00 Easy Bike 1:00 Step Ups MOBILITY 1:00 Wall Sit 1:00 banded OH tricep stretch 1:00 Hamstring Stretch MOVEMENT 15x lightly weighted prone snow angels 15x Glute Bridge 10x Dead Bugs PRIMER @ light weight 2x 5 front squat :03 descent @ light 10 walking lunges STRENGTH E2:30M x 4 8 Front Squats […]