Monthly Archives: January 2021

 WARM-UP  30 Seconds Each Box Step-ups Active Samson Active Spidermans Inchworm to Push-up Shoulder Taps Arch Hold Hollow Hold Straight Leg Sit-ups Slow Air Squats Knuckle Drags Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats STRENGTH Back Squats Every 2 Minutes […]

 WARM-UP 3 Rounds 30 Seconds PVC Straight Legs Swings (15 Seconds Each) 30 Seconds PVC Pass Throughs 30 Seconds PVC Sotts Press 30 Seconds PVC Overhead Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY  Barbell Thoracic Opener: 2 Minutes […]

WARM-UP  Bike Warmup 1 Minute Easy 1 Minute Easy-Moderate 1 Minute Moderate 30 Seconds Each Push-up Plank (On Hands) Alternating Bird Dogs Front Plank (On Elbows) Inchworm to Push-up Push-up Plank to Front Plank Mountain Climbers MOBILITY Up Dog: 1 Minute Table Top Stretch: 1 Minute WORKOUT OF THE DAY “Counting Calories” AMRAP 20: [PARTNER […]

 WARM-UP  Row Warmup 2 Minutes Easy 30 Seconds Each Wall Squats Dumbbell Goblet Squats Down Dog Single Dumbbell Deadlifts (15 Seconds Each) Shoulder Taps Single Dumbbell Strict Press (15 Seconds Each) 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  2 Rounds 30 Seconds Box Step-ups 30 Seconds Inchworm to Push-ups 30 Seconds Arch Hold 30 Seconds Hollow Hold 30 Seconds 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 Couch Stretch: 2 Minutes Each Side Overhead […]

WARM-UP 1 Minute Each Single Unders Active Samson Single Leg Glute Bridges (30 Seconds Each) 40 Seconds Each Double Taps Push-up to Down Dog 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  Front Rack Stretch: 40 Seconds […]

 WARM-UP  Row Warmup 2 Minutes Easy 30 Seconds Each Glute Bridges Single Leg Glute Bridge (Right) Single Leg Glute Bridge (Left) Glute Bridge Walkouts Plank Shoulder Taps Push-up to Down Dog Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY  Barbell […]

WARM-UP  Warmup Run 400 Meters Easy 2 Rounds 30 Seconds Active Samson 30 Seconds Active Spidermans 30 Seconds Inchworm to Push-up 30 Seconds Down Dog MOBILITY Pigeon Pose + Lat Reach: 90 Seconds Each Side WORKOUT OF THE DAY “Ketty” 5 Rounds For Time: 400 Meter Run 30 Kettlebell Swings (53/35) 30 Step Back Lunges […]

WARM-UP 30 Seconds Each Easy Row Box Step-ups Barbell Good Mornings Barbell Back Squats Moderate Row Box Jumps + Step Down (Low Box) Barbell Elbow Rotations Barbell Strict Press & Reach Faster Row Box Jumps + Step Down (Workout Box) Barbell Romanian Deadlifts Barbell Front Squats MOBILITY  Child’s Pose on Box: 1 Minute Barbell Ankle […]

WARM-UP Bike Warmup 1 Minute Easy 1 Minute Easy-Moderate 1 Minute Moderate 30 Seconds Each Jumping Jacks Active Spidermans Single Unders Push-up to Down Dog Double Taps Slow Air Squats MOBILITY Couch Stretch: 1 Minute Each Side Calf Stretch On Post: 30 Seconds Each Side WORKOUT OF THE DAY “Double-Edged” 7 Rounds For Time: 500 […]