Friday 09112020

warmup        * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L 2. Movement Prep/Activation and Increasing Heart Rate 2-3 sets (8 mins max) 1 min row (30 sec easy/ 20 sec moderate/ 10 sec hard)...

Wednesday 09092020

Movement Prep/Activation and Increasing Heart Rate 8:00 AMRAP (at easy to easy/moderate pace) 1:30 Ski (OR Row) OR jog 10 hanging scap retraction 5 kip to swing 20 Alternating Leg V-Ups 20 Walking Lunges (1 min banded distraction each ) Strength Every 2 min x5 sets 5...

Tuesday 09082020

Warmup 0:00-8:00 Movement Prep/Activation and Increasing Heart Rate 8:00 AMRAP (at easy to easy/moderate pace) 1:30 Cardio 10 Single Arm Russian Kettlebell Swing (each side) 10 single arm dumbbell upright row (each side) (light) 10 banded good morning Workout Prep 20...

Monday 09072020

Strength x4 sets Snatch push press + oh squat (3+1) Snatch balance x5 Work to heavy 3 reps Snatch deadlift + hang snatch + snatch X3 sets Front squats 5@80 3 @85 1 @90 1@92 1@92 WOD • Scale to finish near the target score: 4 Sets (1 Set every 7:00) 3 Bar Muscle Up 3...

Friday 09042020

Warmup 4 x 1 min jog / bike /run / ski 50 ‘ft oh carry kB 10 banded pullaparts 10 pass throughs 5 pause goblet squats Core X2 15 glute bridges 10 vsnaps 10 single keg ttb / 1’ leg vsnap Strength Oh squat 2-2-2-2-2-2 WOD 27-21-15-9 Row cal/ bike  Oh squats...

Thursday 09032020

Stretch 20 min Core work 30 v raises 30 iso knee crunches 30 plank spider crunches 30 Flutter kicks Active recovery 3 rds Run 400 m Row 400 m Bike 20/15 cal 100 m farmer carry 35/53 Scaling is cool...

Wednesday 09022020

Warmup Tabata Core tabata hip taps 8 min stretch Strength EVERY 90 sec x7 sets  1 clean high pull  1 power clean 1 squat clean (drop after each ) WOD A  1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35db’s (On shoulders) Bar-facing burpees WOD B 1-rep-max...

Tuesday 09012020

  Warm-up: 3 rounds, not for time of: 1 min of jogging, biking or rowing 5 inch worm push-ups 10 air squats 15 kettlebell swings (light, you choose load) 1-2 Turkish get-ups, R arm (light, you choose load) 1-2 Turkish get-ups, L arm (light, you choose load) Strength...