Monthly Archives: November 2020

WARM-UP Run Warmup 200 Meters Easy 2 Rounds 30 Seconds PVC Overhead Squats 30 Seconds PVC Hollow Hold 30 Seconds Lateral Hops Over PVC Pipe 30 Seconds PVC Arch Hold 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 […]

WARM-UP 1 Minute Each Easy Bike Active Samson Push-up to Down Dog Dumbbell Glute Bridges (Bell on Hips) Single Dumbbell Strict Press (30 Seconds Each)  Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY  Dumbbell Assisted Straddle Stretch: 1 Minute Single […]

WARM-UP  30 Seconds Each Jumping Jacks Single Unders Down Dog Single Unders Inchworm to Push-up Single Unders Push-up to Down Dog Single Unders 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 Banded Hamstring Stretch: 45 Minute Each […]

WARM-UP 2 Rounds 1 Minute Row 30 Seconds Active Samson 30 Seconds Side Plank (Each Side) 30 Seconds Single Dumbbell Deadlifts (Each Side) Performed with Lighter Dumbbell “ MOBILITY  Dumbbell Ankle Stretch: 30 Seconds Each Side Forearms Stretch: 30 Seconds WORKOUT OF THE DAY “Catch Fire” 3 Rounds For Time: 1,000 Meter Row 200 Meter […]

WARM-UP  30 Seconds Each Plate Hops Glute Bridges (Feet on Plate) Lateral Squats Plate Hops Single Leg Glute Bridges (30 Seconds Each) Wall Squats Plate Hops Glute Bridge Walkouts Plate Counterbalance Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY […]

WARM-UP 40 Seconds Each Box Step-ups Slow Air Squats Single Dumbbell Goblet Squats (Light Weight) Down Dog Lateral Hops Over Dumbbell Single Dumbbell Deadlifts (40 Seconds Each) Hollow Hold Arch Hold Straight Leg Sit-up MOBILITY Couch Stretch: 1 Minute Each Side WORKOUT OF THE DAY “Shot Caller” 5 Rounds: 21 Wallballs (20/14) 18 Alternating Dumbbell […]

WARM-UP 1 Minute Each Easy Row Down Down to Up Dog Easy-Moderate Row Single Unders Moderate Row Active Spidermans + Hamstring Stretch MOBILITY Calf Stretch on Post: 1 Minute Each Side WORKOUT OF THE DAY “Under The Sea” For Time: 2,000 Meter Row 150 Double Unders 100 Burpees AFTER PARTY Strict Gymnastics 10-9-8-7-6-5-4-3-2-1: Strict Pull-ups […]

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 2 Rounds With Light Dumbbell: 30 Seconds Assault Bike (Faster in 2nd Round) 30 Seconds Dumbbell Plank Taps 30 Seconds Kneeling Single Dumbbell Strict Press (30 Seconds Each) 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: […]

WARM-UP Run Warmup 200 Meters Easy 30 Seconds Each Active Samson PVC Overhead Squats Push-up to Down Dog PVC Hollow Hold Lateral Squats PVC Arch Hold 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 Overhead Squats […]