Monthly Archives: October 2020

WARM-UP 1 Minute Each Down Dog Box Step-ups Active Spidermans Lateral Box Step-Overs 3 Frog Hops + 6 Air Squats (AMRAP For Quality) Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY Forearm Stretch on Box: 30 Seconds Pigeon Pose on […]

WARM-UP 30 Seconds Each Easy Single Unders Easy Assault Bike Down Dog Quick Single Unders Easy-Moderate Assault Bike Front Plank (On Elbows) High Single Unders Moderate Assault Bike Inchworm to Push-ups Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY Pigeon […]

WARM-UP 1 Minute Each Active Samson + Air Squat Shoulder Taps Lateral Squats Push-up to Down Dog Wall Squats Hollow Hold MOBILITY Banded 3-Way Shoulder: 30 Seconds Each Position & Side Banded Hamstring Stretch: 1 Minute Each Side WORKOUT OF THE DAY “Time After Time” AMRAP 5: 5 Strict Pull-ups 10 Push-ups 15 Air Squats […]

WARM-UP Run Warmup 400 Meters Easy 30 Seconds Each Single Leg Glute Bridges (Each Side) Kettlebell Deadlifts Glute Bridges Russian Kettlebell Swings Glute Bridge Walkouts Kettlebell Goblet Squats Pausing Back Squats (2 Seconds in Bottom) MOBILITY Couch Stretch: 1 Minute Each Side STRENGTH Back Squat 3 Sets of 5 WORKOUT OF THE DAY “Finish Line” […]

WARM-UP EMOM 5 Minute 1: Air Squats to Medicine Ball Minute 2: PVC Pass Throughs Minute 3: Box Step-ups Minute 4: PVC Overhead Squats Minute 5: Easy Row Overhead Squat Biased Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Behind the Neck Presses 5 Snatch Grip Romanian Deadlifts 5 […]

WARM-UP  Warmup Run 200 Meters Easy 2 Rounds 30 Seconds Each Shoulder Taps Jumping Jacks Push-up to Down Dog Single Unders Up Dog MOBILITY  Chest Stretch on Floor: 1 Minute (Actively Moving) Calf Stretch on Post: 40 Seconds Each Side WORKOUT OF THE DAY “Spin Move” For Time: 800 Meter Run 3 Rounds: 50 Double […]

WARM-UP  1 Round 1 Minute Row 1 Minute Active Samson + Air Squat 45 Seconds Row 45 Seconds Slow Air Squats (Arms Overhead) 30 Seconds Row 30 Seconds PVC Overhead Squats Overhead Squat Biased Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Behind the Neck Presses 5 Snatch Grip […]

WARM-UP 2 Rounds 30 Seconds Each Assault Bike Arch Hold Straight Leg Sit-ups PVC Z-Press PVC Pass Throughs Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY Reverse Table Stretch: 1 Minute Lats Foam Roll: 1 Minute Each Side Barbell Thoracic […]

WARM-UP 2 Rounds 30 Seconds Easy Assault Bike Single Arm Dumbbell Bent Over Rows (Each Side) Box Step-ups Single Arm Dumbbell Deadlifts (Each Side) MOBILITY Pigeon Pose + Lat Reach: 1 Minute Each Side WORKOUT OF THE DAY “Round and Round” AMRAP 16: Buy-In: 75/50 Calorie Assault Bike Max Rounds in Time Remaining: 15 Box […]

WARM-UP Run Warmup 400 Meters Easy 30 Seconds Each Active Spidermans Air Squats Mountain Climbers Air Squats Frog Hops Air Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY Front Rack Stretch: 45 Seconds Forearms Stretch: 45 Seconds Squat Hold: […]