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THURSDAY JUNE 19
Today's workout is a 3 part "series". Each of you have been crushing it all week. Looking forward to seeing everyone continue the...
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WORKOUT OF THE DAY
Wednesday June 18
Warmup ALL: 7 min of work : 20 Clamshell (per side) :40 wall sit 10 lunge and reach stretch (5 p/s) Strength OPEN: Front Squat (10 min...
Thursday June 13
Warmup ALL: 400 meter run Then 2 rnd 10 Plank C.A.R's (per arm) 10 beat swings on bar 10 Band plank lateral pulls Strength ALL: Floor...
Wednesday June 12th, 2019
Warmup ALL: 9 min of work :20 side clamshell (per side) :15 passive bar hang 6 DB Romainan deadlift 30X0 10 tuck up :15 bent hollow hold...
Tuesday June 11th, 2019
Warm-up ALL: 3 sets 10 Scapular pull up (no shrug/ all scaps) 10 M quadruped crawl Forward 5 push up 10 M quadruped crawl backward 5...
Monday June 10th, 2019
Warmup ALL: 4 sets / 10 min cap Row 125/100 m (increase effort each rnd) 6 Single arm db muscle snatch (r) 6 Single arm db push press (r)...
Friday June 7th, 2019
Warm-up ALL: 30-20-10 reps / 7 min cap Banded monster walk (R+L=2) Mountain climbers (R+L=2) Band hamstring curls Strength OPEN: Tempo...
Thursday June 6th, 2019
Mobility 2 min each station A) Foam roll Quads B) Lax ball scaps C) Banded lat stretch D) Pigeon stretch Warm-up ALL: 3 rnd 50 ft box...
Wednesday June 5th, 2019
Warm-up ALL: 5 min on machine of choice THEN: 1 min couch stretch (per side) 2 min ankle opener (total) 2 min 90/90 hip flow Skill OPEN:...
Tuesday June 4th, 2019
Warm-up 7 min for quality 10 Kb deadlift 8 Kb squat clean 6 Kb "TATERS" 4 Single arm kb push press (per side) :30 floor wrist opener ...
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