Monthly Archives: October 2020

WARM-UP Line Drills High Knee Karaoke Over the Hurdle Knee to Chest Cradle Stretch Walking Samson Lunge & Twist (Over Front Leg) Toe Touches High Knees Butt Kickers Straight Leg Hops Side Shuffles Side Shuffle with Jumping Jacks Toes Out Walk Toes In Walk Heel Walk Toe Walk Outside Foot Walk Inside Foot Walk Fast […]

WARM-UP 3 Rounds 30 Seconds Each Assault Bike (Increase Intensity Each Round) Inchworm to Push-up Glute Bridge Walkouts Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY Barbell Straddle Stretch: 1 Minute Barbell Thoracic Opener: 1 Minute WORKOUT OF THE DAY […]

WARM-UP Run Warmup 400 Meters Easy 1 Round 1 Minute Row 30 Seconds Active Samson 1 Minute Row 30 Seconds Active Spidermans 1 Minute Row 30 Seconds Air Squats MOBILITY Dumbbell Ankle Stretch: 45 Seconds Each Side Dumbbell Goblet Squat Hold: 1 Minute WORKOUT OF THE DAY “Again and Again” On the 10:00 x 3 […]

WARM-UP 30 Seconds Each Easy Assault Bike Push-up to Down Dog Hollow Hold Moderate Assault Bike Push-up to Down Dog Arch Hold Faster Assault Bike Push-up to Down Dog Straight Leg Sit-ups Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY […]

WARM-UP 2 Rounds 30 Seconds Single Unders 30 Seconds Single Leg Glute Bridges (Each Side) 30 Seconds Active Samson 30 Seconds 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: 1 Minute Barbell Ankle Stretch: 1 […]

WARM-UP Fish Game on C2 Rower (4 Minutes) Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY Calves Foam Roll: 1 Minute (Each Side) Glutes Foam Roll: 1 Minute (Each Side) WORKOUT OF THE DAY “Christine” 3 Rounds: 500 Meter Row […]

WARM-UP 3 Minutes 1 Minute Easy Bike 1 Minute Easy-Moderate Bike 1 Minute Moderate Bike 3 Minute AMRAP For Quality 3 Seated Rope Pulls (Pull From Floor to Standing Position) 6 Push-up to Down Dog 9 Hollow Rocks MOBILITY Pec Stretch on Wall: 30 Seconds Each Side Couch Stretch: 45 Seconds Each Side WORKOUT OF […]

WARM-UP Line Drills High Knee Karaoke Over the Hurdle Knee to Chest Cradle Stretch Walking Samson Lunge & Twist (Over Front Leg) Toe Touches High Knees Butt Kickers Straight Leg Hops Side Shuffles Side Shuffle with Jumping Jacks Toes Out Walk Toes In Walk Heel Walk Toe Walk Outside Foot Walk Inside Foot Walk Fast […]

WARM-UP 30 Seconds Each With Lower Box Height: Single Unders Active Spidermans Box Step-ups Single Unders Frog Hops Box Step-ups Single Unders Slow Burpees Box Step-ups Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY Wrist Stretch on Box: 40 Seconds […]

WARM-UP 3 Rounds 30 Seconds Each With Lighter Dumbbell: Easy Assault Bike Down Dog Slow Dumbbell Goblet Squats Leg Lifts Over Dumbbell MOBILITY Child’s Pose on Ball: 1 Minute Dumbbell Ankle Stretch: 40 Seconds (Each Side) WORKOUT OF THE DAY “Bamm-Bamm” AMRAP 20: 50 Wallballs (20/14) 40 Alternating Dumbbell Snatches (50/35) 30/24 Calorie Assault Bike […]