Monthly Archives: June 2021

GENERAL WARM-UP Activation/Get Hot 1:00 Single Arm Banded Row (:30 each arm) :30 Double Foot Hop 1:00 Double Arm Banded Row w/ :3 pause :30 Mini Tuck Jumps 10 Negative Ring Rows (or Pull-Ups) – not unbroken :30 Squat Drops Mobility 1:00 Child’s Pose on a Box Part 1 On an 8:00 Clock, every 1:30: […]

GENERAL WARM-UP Get Hot/Activation Bike Test – sustain :~40 for both efforts 12/9 Bike Cals :60 Squat Hold 12/9 Bike Cals :30 Plank Hold 12/9 Bike Cals :30 Hand Release Push-Up (not for reps) Part 1. On a 10:00 clock, every 2:00: 3 Front Squats WORKOUT OF THE DAY Part 2. “13 GOING ON HURTY” […]

GENERAL/SPECIFIC WARM-UP Get Hot/Activate 5:00 AMRAP or 2 Rounds: Row 250/200m – w/ a :3 return back to the catch (Focus – timing: straighten the arms, lean forward, then bend the knees) 3 Scap-Pull-Ups + Strict Pull-Ups or 5 Ring Rows 5 V-Ups 5 Squat Therapy Reps Part 1 On an 6:00 clock, every :90 […]

GENERAL WARM-UP Get Hot/Activation AMRAP 5:00 5/4 Calorie Bike :30 PVC Pass Throughs :30 Air Squats 5/4 Calorie Bike :30 PVC Snatch Grip Deadlifts :30 PVC Snatch Grip Behind the Neck Strict Press WORKOUT OF THE DAY “CHUNKY MONKEY” For Time: 9-8-7: Power Snatches (115/85) Overhead Squats 30/24 Calorie Assault Bike 6-5-4: Power Snatches (115/85) […]

GENERAL WARM-UP Activate/Get Hot On a 7:00 clock: 200m Jog/Run 10 Active Spiderman 10 Push-Up to Down-Dog 10 Frog Hops w/ a :30 in the Squat
10 DB Push Press (with lighter load unless game weight is “lighter”) 200m Run (faster; check the clock as a test for the workout) WORKOUT OF THE DAY “COUNTER CLOCKWISE” […]

GENERAL WARM-UP Activation :30 PVC Pass Throughs :30 PVC Around The Worlds (each side) :30 PVC Lat Stretch (each side) :30 PVC Overhead Lunges (in-place) :30 Good Mornings :30 PVC Strict Press Get Hot 20 Squats 15 Sit-Ups 10 Push-Ups 5 V-Ups WORKOUT OF THE DAY “RUN IT BACK” On the 4:00 x 6 Rounds: […]

GENERAL WARM-UP Mobility/Activation :30 Spiderman (each side) :30 Active Spiderman (alternating legs) 1:00 Squat Hold :30 Frog Hops 1:00 Lunges (forward & backwards in-place) :30 Push-Up to Down-Dog Set rings to correct heights for athletes WORKOUT OF THE DAY “PEEK-A-BOO” For Time: 42-30-18 Pistols 21-15-9 Strict Ring Dip 42-30-18 GHD Sit-Up *Score = Time it […]

GENERAL WARM-UP Get Hot 4:00 AMRAP 30 Jumping Jacks 20 Plank Shoulder Taps 10 Kang Squats 5 Burpees with a Side Hop Activation/Mobility (3:00) 10 Plate Squat Therapy Reps w/ :05 descent WORKOUT OF THE DAY “LET IT BURN” COMPETE For Time: 20 Front Squats (135/95) 20 Lateral Barbell Burpees 20 Push Presses (135/95) 20 […]

GENERAL WARM-UP 200m Jog :30 Active Spiderman Row 250/200m :30 Inch-Worm to Push-Up Bike 500/450m :30 Squats (practice) 200m Power Walk (good test for speed of DB Farmer’s Carry) This can also be run individually. Go through 2 rounds or run an 8:00 clock. Grab dumbbells for the Farmer’s Carry WORKOUT OF THE DAY “JOHN […]

GENERAL WARM-UP Mobility 2:00 Squat Hold 10 Air Squats Activation 5 x Hollow Body Hold (roll over to) Superman Hold 10 Bird-Dogs 10 V-Ups Get Hot 3 x 150/100m Row – Fast Efforts Rest :30 between efforts WORKOUT OF THE DAY “BUNIONS” For Time: 27 Deadlifts, 27 Toes to Bar, 27/21 Calorie Row 21 Deadlifts, […]