Monthly Archives: April 2021

 WARM-UP :30 Forward Lunges :30 Active Samson :30 Alternating Bird Dogs :30 Shoulder Taps :30 Active Spidermans :30 Inchworm to Push-up RING DIP Focus: Establish the correct Ring Dip prescription: KETTLEBELL SWING  Focus: Chest High When Hinging STRENGTH 5 Sets For Quality: 1 Pausing Power Clean 1 Power Clean 1 Pausing Push Jerk 1 Push […]

 WARM-UP 1 Round: 200m Jog/Run 10 Slow & Controlled Air Squats 10 Abmat Sit-Ups BACK SQUAT Focus: Chest tall, knees back WORKOUT OF THE DAY  “Back Squat Pyramid” For Load: 6-4-2-2-2-4-6 Bonus…Part 2: “On The Nose” 1 Round For Time: 400m Run 50 Air Squats 40 AbMat Sit-ups (6:00 CAP) Modification 1 (Performance) Part 1 […]

 WARM-UP  Row/PVC Warm-Up Row 150/100m :30 Single-Unders :30 PVC RDL (w/ :3 pause just below the knee) Row 150/100m :30 Double-Unders or Attempts :30 PVC Wide Grip Overhead Press (w/ :3 pause overhead) Row 150/100m :30 Double-Under/Single Under Test :30 PVC Overhead Squats (w/ :3 pause at bottom) -POWER SNATCH- Focus areas: Finish (leg extension) […]

WARM-UP 50 Jumping Jacks 10 Ankle Rocks (each side) 5 Active Samson + Air Squat (each side) 30 Mini Tuck Jumps (we’re still getting warm, knees lower) 10 Single Arm Dumbbells (both hands on head of DB’s) 10 Kang Squats (good morning to squat to stand) -LATERAL BURPEE OVER THE DUMBBELL- Focus: Lift the Hips […]

WARM-UP Assault Bike 2:00 – Easy / Jog 400m :60 Squat Hold :30 Knuckle Draggers Bike 1:00 – Moderate / Jog 200m 10 Scap Retractions :30 Inch Worm to Push-Up Assualt Bike :30 – Sprint / Run 100m (warm-up can be performed on the monostructural machine that is being used in the workout -CHEST-TO-BAR PULL […]

WARM-UP PVC Warm-Up* 10 Pass-Throughs 10 Overhead Presses 10 Good Mornings 10 Overhead Lunges (in-place) 10 Deadlifts 10 PVC Around-the-Worlds- *10 Jumping Jacks in between each exercise SPECIFIC WARM-UP -Muscle-Up Tutorial -Bar-Facing Burpee / Deadlift / Wall Ball WORKOUT OF THE DAY  “NAPALM” 2 Rounds for Time 10 Muscle-Ups 20 Bar-Facing Burpees 30 Deadlifts (225/155) […]

WARM-UP :20-:30 of each Arm Circles – forward/back Arm Swings – across the chest Leg Swings – forward/back Toe Touch & Reach Overhead Plank Shoulder Tap to Push-Up Air Squats WORKOUT OF THE DAY  “Bench Pyramid” Heavy Day (Upper Body) For Load 6-4-2-2-2-4-6 Bench Press* :30 Seated L-Sit between sets Intermediate For Load 6-4-2-2-2-4-6 Bench […]

 WARM-UP  Game: “Rowling” -THEN- Samson Stretch Downward Dog to Push-Up Static Air Squat Hold (at the bottom) PVC Press PVC Romanian Deadlift (RDL) Squat Therapy (in space) – 10 Reps WARM-UP (CONT’D) Box Jump Over 10 Box Step-Up and Over – Focus: Getting accustomed to the height of the box 6 Box Jumps – Focus: Staying low […]

WARM-UP  On a 5:00 Clock: Jog/Run 400m 10 Alternating or Regular V-Ups 10 Glute Bridge 10 PVC Strict Press (:2 pause at the top) 5 Slow Squats (:3 down) 10 Abmat Sit-Up (for newer or de-conditioned athletes, please reduce the distance of run as needed) WORKOUT OF THE DAY “This Little Gym Piggy” 3 Rounds […]

WARM-UP  1 Round: :30 Jumping Jacks :30 Spiderman to Reach (each side) :30 PVC Goodmornings :30 PVC Pass Throughs :30 Mountain Climbers :30 Inch Worm to Push-Up :30 Air Squats (slow and controlled) :30 Burpees (not for reps, just to feel it out) WORKOUT OF THE DAY “OVER AND OUT” For Time: 20 Power Snatches […]