Thursday – 9/19/2019
The Workout for Thursday is: WARM-UP 3 Rounds -15 sec Jumping Jacks -15 sec Kang Squats -15 sec Mtn Climbers -15 sec Cat-Cows 3 Rounds -15 sec Plank -15 sec Superman -15 sec Side Plank -15 sec Side Plank ODD OBJECT DAY Part A AMRAP x 10 -50′ Heavy Sled Push -10 Cal Bike (Recovery) […]
Wednesday – 9/18/2019
The Workout for Wednesday is: WARM-UP (Primer) 6 Minute Machine (nasal breathing only) *At any point during your 5 minutes, stop and perform 6 reps of W.G.S. (Mobility) Seated Forward Fold x 1:00 Barbell Quad Smash x 1:00 /side METCON 3 Total Rounds AMRAP x 5 minutes -40/30 Cal Machine -15 Toes-to-Bar -30 Air Squats […]
Tuesday – 9/17/2019
The Workout for Tuesday is: WARM-UP (Primer) AMRAP x 6 -200m Run -4 Inchworm + Push-Up -8 Jump Squats -4 Hollow Rocks (Mobility) Couch Stretch x 40 sec /side Ankle Stretch against Wall x 30 sec /side (Specific) Barbell Technique METCON 4 Rounds for Time 10 Power Cleans (115/75)(Rx+ 135/95) 10 Bar-Facing Burpees Rest until […]
Monday – 9/16/2019
The Workout for Monday is: WARM-UP (Primer) Every 15 seconds x 3 minutes -3 Box Jumps (Mobility) 40 second Seated Pigeon /side 40 second Elevated Spiderman /side (Specific) 2 Rounds -7 Hollow Rocks -7 Supermans -7 Side Plank Thrusts STRENGTH Back Squat 3 reps @ 75% 2 reps @ 80% 1 rep @ 85% 3 […]
Friday – 9/13/2019
The Workout for Friday is: WARM-UP (Primer) -88′ Shuttle Run -44′ Walking Lunges -88′ Lateral Shuffle -44′ Bear Crawl -88′ Shuttle Run -44′ Crab Walk -88′ Lateral Shuffle -44′ Inchworm (Mobility) 27 Squat Progression (Specific) Review Breathing/Midline tension for Strength STRENGTH In 15 minutes, work up to today’s heavy Pause Front Squat *Hit a solid […]