WARM-UP 2 Rounds With Workout Weight Kettlebell: 1 Minute Bike (Faster in 2nd Round) 1 Minute Active Samson + Air Squat 1 Minute Kettlebell Farmers Carry (30 Seconds Each Side) Carry Kettlebell in Circle Around Room MOBILITY Kettlebell Thoracic Opener: 2 Minutes Kettlebell Assisted Straddle Stretch: 1 Minute Kettlebell Pec Smash: 1 Minute Each Side […]
WARM-UP Row Warmup 2 Minutes Easy 30 Seeconds Each Glute Bridges Active Spidermans Single Leg Glute Bridges (30 Seconds Each) Push-up to Down Dog Glute Bridge Walkouts Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats Deadlift STRENGTH Heavy Set of 3 […]
WARM-UP 30 Seconds Each Lateral Hops Over PVC Pipe Lateral Squats PVC Straight Leg Swings (15 Seconds Each) Squat to Stands PVC Lift Offs Wall Squats PVC Arch Hold Air Squats PVC Hollow Hold Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front […]
WARM-UP 3 Rounds 30 Seconds Each Squat to Stands Easy Bike Wall Squats Moderate Bike Pausing Air Squats Faster Bike Air Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY Pigeon Pose: 1 Minute Each Side Front Rack Stretch: 45 […]
WARM-UP 1 Minute Each With Lighter Dumbbell: 1 Minute Bike 1 Minute Hollow Hold 1 Minute Single Arm Dumbbell Bent Over Rows (20 Seconds Each) 1 Minute Bike 1 Minute Arch Hold 1 Minute Single Arm Dumbbell Strict Press (30 Seconds Each) MOBILITY Banded Hamstring Stretch: 45 Seconds Each Side Banded Lat Stretch: 45 Seconds […]
WARM-UP 30 Seconds With Light Dumbbells: Single Unders Down Dog Double Dumbbell Romanian Deadlift Single Unders Push-up to Down Dog Double Dumbbell Single Leg Romanian Deadlifts (Alternate Each Rep) Single Unders Inchworm to Push-up Double Dumbbell Deadlifts Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian […]
WARM-UP 6 Minutes For Quality 250 Meter Row 20 Bodyweight Reverse Lunges (10 Each Side) 100 Meter Single Arm Farmers Carry (50 Meters Each) MOBILITY Couch Stretch: 1:30 Each Side WORKOUT OF THE DAY “UFO” AMRAP 5: 200′ Walking Lunge 200 Meter Wreck Bag Run (50/35) Max Calorie Row in Time Remaining Rest 5 Minutes […]
WARM-UP Run Warmup 200 Meters Easy 30 Seconds Each Glute Bridges Air Squats to Medicine Ball Single Leg Glute Bridges (Each Side) Medicine Ball Front Squats Glute Bridge Walkouts Medicine Ball Thrusters Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY […]
WARM-UP 30 Seconds Each Active Samson Push-up to Down Dog Banded Pass Throughs Straight Leg Sit-ups Shoulder Taps Banded Pull Aparts Hollow Hold Arch Hold Banded Pass Throughs (More Narrow) Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY Turn Back […]
WARM-UP Row Warmup 2 Minute Easy Row 30 Seconds Each Active Spidermans Squat to Stands Mountain Climbers Air Squats Frog Hops Box Step-ups Slow Burpees MOBILITY Dumbbell Ankle Stretch: 45 Seconds (Each Side) Dumbbell Squat Hold: 1 Minute WORKOUT OF THE DAY “Litter Box” 3 Rounds: 3 Burpee Box Jumps (24″/20″) 6 Double Dumbbell Front […]