Monthly Archives: January 2021

 WARM-UP  2 Rounds 30 Seconds PVC Pass Throughs 30 Seconds PVC Overhead Squats 30 Seconds PVC Hollow Hold 30 Seconds PVC Arch Hold 30 Seconds PVC Straight Leg Swings (15 Seconds Each) Snatch Biased Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Behind the Neck Presses 5 Snatch Grip […]

 WARM-UP Row Warmup 2 Minute Easy Row 30 Seconds Each Slow Air Squats Glute Bridges Single Leg Glute Bridges (Each Side) Glute Bridge Walkouts Lateral Squats Slow Air Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY Barbell Ankle Stretch: […]

WARM-UP 30 Seconds Each Push-up to Down Dog Jumping Jacks Alternating Bird Dogs Active Spidermans Lateral Hops Over Rope Front Plank Up Dog Easy Single Unders Front Plank to Push-up Plank Active Samson Double Taps Shoulder Taps MOBILITY  Couch Stretch: 60 Seconds Each Side Pec Stretch on Wall: 45 Seconds Each Side Calf Stretch on […]

WARM-UP 30 Seconds Each Easy Bike Lateral Squats Down Dog Moderate Bike Wall Squats Inchworm to Push-ups Faster Bike Goblet Squats Side Plank (Each Side) Single Dumbbell Warmup 20 Seconds Each Side With Lighter Weight: Single Dumbbell Deadlift (Between Legs) Single Dumbbell Russian Swings Single Dumbbell Strict Press MOBILITY Dumbbell Ankle Stretch: 30 Seconds Each […]

 WARM-UP  30 Seconds Each Box Step-ups Active Samson Push-up to Down Down Dog Active Spidermans Shoulders Taps Glute Bridges Single Leg Glute Bridges (Each Side) 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 Child’s Pose on Box: […]

WARM-UP  3 Sets 30 Second Row 10 Seconds Rest 30 Seconds Single Unders 10 Seconds Rest 30 Seconds Bike 10 Seconds Rest Look to Build Intensity Slightly with Each Set MOBILITY  Pigeon Pose: 90 Seconds Each Side WORKOUT OF THE DAY “Full Circle” For Time: 1,500 Meter Row 100 Double Unders 50 Calorie Assault Bike […]

 WARM-UP 30 Seconds Each With Light Kettlebell: Easy Bike Down Dog Glute Bridges Bodyweight Good Mornings Moderate BIke Push-up to Down Dog Single Leg Glute Bridges (Each Side) Slow Kettlebell Deadlifts Faster Bike Shoulder Taps Glute Bridge Walkouts Russian Kettlebell Swings MOBILITY  Turn-Back Stretch on Wall: 45 Seconds Each Side Overhead Stretch on Wall: 45 […]

WARM-UP Row Warmup 2 Minutes Easy 30 Seconds Each Box Step-ups Slow Air Squats Lateral Box Step-ups (30 Seconds Each) Slow Air Squats Box Jump (Step Down) Slow Air Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY  Barbell Ankle […]

WARM-UP 2 Rounds 30 Seconds PVC Pass Throughs 30 Seconds PVC Overhead Squats 30 Seconds PVC Hollow Hold 30 Seconds PVC Arch Hold 30 Seconds PVC V-Ups  Overhead Squat Biased Barbell Warmup 5 Good Mornings5 Back Squats5 Elbow Rotations5 Snatch Grip Behind the Neck Presses5 Snatch Grip Romanian Deadlifts5 Overhead Squats STRENGTH Pausing Overhead Squat On the 2:00 x […]

WARM-UP  30 Seconds Each Jumping Jacks Active Spidermans Single Unders Slow Air Squats Double Taps Inchworm to Push-ups Lateral Hops Over Barbell Mountain Climbers Double Unders Slow Burpees 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 […]