WARM-UP 1 Minute Each Active Spidermans PVC Pass Throughs Inchworm to Push-ups PVC Overhead Squats Shoulder Taps Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY Turn Back Stretch on Wall: 1 Minute Each Side Overhead Stretch on Wall: 1 Minute […]
WARM-UP 30 Seconds Each Easy Single Unders PVC Pass Throughs Hollow Hold Quick Single Unders PVC Overhead Squats Arch Hold High Single Unders PVC Sotts Press Straight Leg Sit-ups 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 […]
WARM-UP Bike Warmup 2 Minute Easy Ride 30 Seconds Each Active Samson Front Plank on Hands Up Dog Push-up Plank to Front Plank Straight Leg Sit-ups Shoulder Taps Arch Hold Inchworm to Push-up MOBILITY Pec Stretch on Wall: 40 Seconds Each Side Dumbbell Assisted Straddle Stretch: 1 Minute WORKOUT OF THE DAY “Kickstarter” AMRAP 20: […]
WARM-UP 6 Minutes Total 1 Minute Bike 30 Seconds Active Samson 1 Minute Bike 30 Seconds Kettlebell Romanian Deadlifts (Lighter Weight) 1 Minute Bike 30 Seconds Inchworm to Push-up 1 Minute Bike 30 Seconds Russian Kettlebell Swings (Lighter Weight) WORKOUT OF THE DAY “Absolute Value” 3 Rounds: Partner 1: 1 Minute Bike Calories Partner 2: […]
WARM-UP 30 Seconds Each Box Step-ups Active Spidermans Push-up to Down Dog Wall Squats Glute Bridges Single Leg Glute Bridge (Right) Single Leg Glute Bridge (Left) Glute Bridge Walkouts Side Plank (Right) Side Plank (Left) Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 […]
WARM-UP 30 Seconds Each Easy Row Active Spidermans PVC Pass Throughs Moderate Row Mountain Climbers PVC Overhead Squats Faster Row Frog Hops PVC Sotts Press 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 MOBILITY […]
WARM-UP 3 Rounds 30 Seconds Bike (Increase Intensity Each Round) 30 Seconds PVC Pass Throughs 30 Seconds Inchworm to Push-up Snatch 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 MOBILITY Turn Back Stretch on Wall: 40 […]
WARM-UP 30 Seconds Each Box Step-ups (Lower Height) Active Spidermans Barbell Good Mornings Box Jumps & Step Down (Low Height) Push-up to Down Dog Barbell Elbow Rotations Box Step-ups (Workout Height) Hollow Holds Barbell Romanian Deadlifts Box Jumps w/ Step Down (Workout Height) Slow Air Squats Barbell Strict Press & Reach MOBILITY Child’s Pose on […]
WARM-UP Bike Warmup 60 Seconds Easy 40 Seconds Moderate 20 Seconds Moderate-Fast 30 Seconds Each Alternating Bird Dogs Push-up to Down Dog Glute Bridges Single Leg Glute Bridge (Right) Single Leg Glute Bridge (Left) Glute Bridge Walkouts Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian […]
WARM-UP 1 Minute Each Easy Row Easy Single Unders 30 Seconds Each Lateral Squats Arm Circles (15 Forward + 15 Back) Wall Squats Down Dog Air Squats Double Taps 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: […]