Monthly Archives: December 2020

WARM-UP Row Warmup 2 Minute Easy Row Jump Rope / Bodyweight Warmup 30 Seconds Single Unders (Low Jump) 30 Seconds Squat to Stands 30 Seconds Single Unders (High Jump) 30 Seconds Push-up to Down Dog 30 Seconds Double Taps 30 Seconds Hollow Hold 30 Seconds Double Under Practice 30 Seconds Arch Hold WORKOUT OF THE […]

 WARM-UP  Row Warmup 2 Minute Easy Row 30 Seconds Each Single UndersLateral Squats Single UndersWall Squats Single UndersAir Squats (Hands Overhead) Barbell Warmup 5 Good Mornings5 Back Squats5 Elbow Rotations5 Strict Press & Reach5 Romanian Deadlifts5 Front Squats MOBILITY Couch Stretch: 45 Seconds Each Side Barbell Ankle Stretch: 45 Seconds WORKOUT OF THE DAY “Double Check” On […]

WARM-UP  40 Seconds Each Active Samson Shoulders Taps Active Spiderman 30 Seconds Each Single Leg Glute Bridges Glute Bridges Glute Bride Walkouts 20 Seconds Each Plate Hops Jumping Lunges Jumping Air 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 2 Rounds 30 Seconds Each Station BikeSquat to Stands Push-up to Down DogMedicine Ball Slams Hollow HoldArch Hold  MOBILITY Dumbbell Ankle Stretch: 40 Seconds Each Side Kneeling Hamstring Stretch: 40 Seconds Each Side WORKOUT OF THE DAY “Eighteen Wheeler” AMRAP 18:18/15 Calorie Assault Bike15 Wallballs (20/14)12 Dumbbell Snatches (50/35)9 Toes to Bar AFTER PARTY Stamina Squats […]

WARM-UP Bike & Bodyweight Warmup 30 Seconds Bike (Easy) 30 Seconds Active Spidermans 30 Seconds Bike (Moderate) 30 Seconds Active Samson 30 Seconds Bike (Hard) 30 Seconds Air Squats Single Dumbbell Warmup 30 Seconds Each Side With Light Weight: Single Arm Deadlifts Single Arm Russian Swings Single Arm Strict Press Single Arm Hang Power Snatches […]

WARM-UP 30 Seconds Each Medicine Ball Deadlifts Glute BridgesBox Step-ups (Lower Box) Squats to Medicine BallGlute Bridge WalkoutsBox Step-ups (Higher Box) Medicine Ball SlamsInchworm to Push-upBox Jump (Step Down) Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY Calf Stretch on […]

WARM-UP Row Warmup 2 Minute Easy Row Bodyweight Warmup (30 Seconds Each) Active Samson Hollow Hold Push-up to Down Dog Active Spidermans Arch Hold Shoulder Taps Squat to Stands Straight Leg Sit-ups Alternating Bird Dogs MOBILITY Banded Lat Stretch: 45 Seconds Each Side Banded Hamstring Stretch: 45 Seconds Each Side Banded Cross Body Stretch: 45 […]

WARM-UP Bike Warmup 2 Minute Easy Bike PVC Warmup 3 Rounds: 30 Seconds PVC Pass Throughs 30 Seconds PVC Overhead Squats Try to Get More Narrow with Each 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 1 Minute Each Bike (Easy) Air Squats to Medicine Ball Shoulder Taps Inchworm to Push-up 30 Seconds Each Bike (Faster) Squats with Medicine Ball Straight Leg Sit-ups Arch Hold MOBILITY Dumbbell Assisted Straddle Stretch: 1 Minute Child’s Pose on Ball: 1 Minute WORKOUT OF THE DAY “Green Monster” 4 Rounds For Time (30 Minute […]

WARM-UP 2 Rounds 45 Seconds Row 45 Seconds Inchworm to Push-ups 45 Seconds Kettlebell Romanian Deadlifts 45 Seconds Barbell Floor Press (Slow Down) STRENGTH Bench Press On a Running Clock: [0:00]: 10 Bench Press [3:00]: 8 Bench Press [6:00]: 6 Bench Press [9:00]: 4 Bench Press [12:00]: 2 Bench Press WORKOUT OF THE DAY “Pirate’s […]