Monthly Archives: September 2020

WARM-UP 3 Rounds 30 Seconds Single Unders 30 Seconds Push-up to Down Dog 30 Seconds Banded Single Arm Rows (15 Seconds Each) 30 Seconds Banded Pull Aparts MOBILITY Pec Stretch on Wall: 1 Minute (Each Side) Overhead Stretch on Wall: 1 Minute Weighted Pull-up Build to a Heavy Set of 3 Weighted Strict Ring Dip […]

WARM-UP For Quality 1 Minute Glute Bridges 30 Seconds Good Mornings 30 Seconds Pausing Back Squats 1 Minute Single Leg Glute Bridges (30 Seconds Each) 30 Seconds Elbow Rotations 30 Seconds Strict Press & Reach Back 1 Minute Glute Bridge Walkouts 30 Seconds Romanian Deadlifts 30 Seconds Pausing Front Squats MOBILITY Pigeon Pose: 45 Seconds […]

WARM-UP 6 Minutes Easy 2 Minute Bike 2 Minute Row 1 Minute Single Unders 1 Minute AbMat Sit-ups MOBILITY Banded Hamstring Stretch: 1 Minute Each Side Banded Pass Throughs: 45 Seconds WORKOUT OF THE DAY “Do Less” For Time: 3,000 Meter Assault Bike 2,000 Meter Row 100 Double Unders 50 Toes to Bar AFTER PARTY […]

WARM-UP 30 Seconds Each PVC Pass Throughs Squat to Stands Lateral Hops Over PVC Pipe PVC Overhead Squats Push-up to Down Dog Lateral Hops Over PVC Pipe PVC Sotts Press Active Spidermans Lateral Hops Over PVC Pipe Overhead Squat Biased Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Behind […]

WARM-UP 2 Rounds 30 Seconds Row 30 Seconds Squat to Stands 30 Seconds Hollow Hold 30 Seconds Single Leg Glute Bridges (Each Side) Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY Barbell Ankle Stretch: 45 Seconds Wall Turn Back Stretch: […]

WARM-UP 3 Rounds 30 Seconds Bike (Increasing Intensity) 30 Seconds Single Unders 30 Sceonds Down Dog 30 Seconds Alternating Reverse Lunges MOBILITY Drop Ankle Stretch: 30 Seconds Each Side Pigeon Pose on Box: 45 Seconds Each Side WORKOUT OF THE DAY: “Double Agent” 3 Rounds For Time [30 Minute Cap]: 1,600 Meter Assault Bike 80 […]