Monthly Archives: March 2021

04.01.21 WORKOUT OF THE DAY

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 […]

03.31.21 WORKOUT OF THE DAY

WARM-UP Row Warmup 2 Minutes Easy 30 Seconds Each Lateral Squats Glute Bridges Single Leg Glute Bridge (Right) Single Leg Glute Bridge (Left) Glute Bridge Walkouts Wall Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY  Wall Twist: 1 Minute […]

03.30.21 WORKOUT OF THE DAY

WARM-UP  Bike Warmup 1 Minute Easy 40 Seconds Moderate 20 Seconds Faster 30 Seconds Each Single Unders Inchworm to Push-ups Double Taps Shoulder Taps High Single Unders Frog Hops Double Under Practice Slow Burpees STRENGTH Weighted Strict Pull-up On the 2:00 x 6 Sets: 5 Weighted Strict Pull-ups WORKOUT OF THE DAY  “Don’t Stop Me […]

03.29.21 WORKOUT OF THE DAY

 WARM-UP 30 Seconds Each Easy Row Squats to Medicine Ball Push-up to Down Dog Arch Hold Moderate Row Wall Squats Hollow Hold Straight Leg Sit-ups Faster Row Dumbbell Goblet Squats Medicine Ball Deadlifts Medicine Ball Strict Press WORKOUT OF THE DAY “RENT” 3 Rounds For Time [30 Minute Cap]: 500/400 Meter Row 40 Wallballs (20/14) […]

21.3 & 4

WARM-UP 30 Seconds Each Air Squats Bent Over Rows Hollow Hold Romanian Deadlifts Arch Hold Pausing Front Squats Scap Pull-ups Strict Press and Reach WORKOUT OF THE DAY “21.3” For Total Time: 15 Front Squats (95/65) 30 Toes to Bar 15 Thrusters (95/65) Rest 1 Minute 15 Front Squats (95/65) 30 Chest to Bar Pull-ups […]

03.23.21 WORKOUT OF THE DAY

WARM-UP 1 Minute Each Wall Squats Box Step-ups Active Spidermans PVC Pass Throughs Easy Row 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  Child’s Pose on Box: 1 Minute Wall Twist: 45 Seconds […]

03.24.21 WORKOUT OF THE DAY

 WARM-UP Bike Warmup 2 Minutes Easy 30 Seconds Each Shoulder Taps Alternating Bird Dogs Inchworm to Push-up Side Plank (15 Seconds Each Side) Glute Bridge 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 […]

03.25.21 WORKOUT OF THE DAY

 WARM-UP  6 Minutes For Quality 1 Minute Row or Bike 1 Minute Push-up to Down Dog 1 Minute Side Plank (30 Second Each) 1 Minute Single Leg Glute Bridges (30 Seconds Each) 1 Minute Sit-ups 1 Minute Wall Squats MOBILITY  Couch Stretch: 1 Minute Each Side Front Rack Stretch: 1 Minute WORKOUT OF THE DAY  […]

03.22.21 WORKOUT OF THE DAY

 WARM-UP  30 Seconds Each Jumping Jacks Knuckle Drags Active Samson Push-up to Down Dog Arch Hold Hollow Hold Straight Leg Sit-ups Single Unders Slow 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 STRENGTH Push Jerk 5-4-3-2-1 WORKOUT […]

03.19.21 WORKOUT OF THE DAY OPEN 21.2

WARM-UP  30 Seconds Each Box Step-Overs (20″) Single Arm Dumbbell Deadlifts (15 Seconds Each Side) Frog Hops Single Arm Dumbbell Russian Swings (15 Seconds Each Side) Inchworm to Push-up Single Arm Dumbbell Push Press (15 Seconds Each Side) Burpee Box Jump Overs (20″) Single Arm Dumbbell Snatches (Switch Hands On Floor) WORKOUT OF THE DAY […]