Wednesday, March 1st 2023
WARM UP 3 Minutes x Bike Tabata MOBILITY 1:00 butterfly stretch 1:00 t-spine roller stretch 1:00 pigeon 1:00 Forearm Stretch MOVEMENT 20/20x Side Plank Leg Raises 20/20x side lying Sleeper Stretch 10x Slow motion PVC Tall Jerks PRIMER @ light weight 10x Strict Press – slow 5x Push Press 5x Push Jerks STRENGTH EMOM x […]
Tuesday, February 28th 2023
WARM UP 2:00 easy row MOBILITY 1:00 couch stretch :30 childs pose 1:00 thread the needle 1:00 PVC front rack opener MOVEMENT 6/6x Hip Air Planes 20x 90-90 hip transitions PRIMER- 2-3x – glute band around knees :20 wall sit 10/10 quarter squat lateral steps 5 Pause squats STRENGTH E2M x 3 2 Back Squat […]
Monday, February 27th 2023
WARM UP 300m Jog 0:40 bar hang MOBILITY 1:00 t-spine Rotations 1:00 banded OH tricep stretch 1:00 SQ hold 20x PVC pass throughs 10x cuban press PRIMER 15x push ups 10 Empty Bar Bench 5x Bench 0:03 Descent 0:01 Pause explode up w/ light weight STRENGTH E2Mx 5 Sets 5 Bench Press right into 15 […]
Saturday, February 25th 2023
WARM UP Partner 1 2:00 Easy Machine Partner 2 2:00 SA OH KB Carry (Switch Arms every 50′) then, Coach Led Line Drills -Tin Soliders -Bear Crawl -Crab Walk -Walking Lunge -Lateral Lunge -Inchworms DB Snatch Progression PARTNER WOD For Time w/ Partner -2,000m Row/Ski or 4.4K Bike -40 sHSPUs or Z Press -20 Synchro […]
Friday, February 23rd 2023
WARM UP 8 Shuttle Runs (50′ down and back is 1) right into 2 Sets :20 SL Wall-sit 10 Calf Raises 10 Anterior Tib Raises then, 2 Sets 5 Burpees 5 Kip Swings 5 Ring Rows 2 Shuttle Runs (focus on practicing footwork for cuts) Coach Led Barbell and Thruster Primer then build to starting […]