Archives

Tuesday

Monday Warm-up MOBILITY Foam Roll 1:00 Squat Hold 1:00 Spiderman Hold ACTIVATION 3 rounds: 10 Cal Erg 7 BB Good Mornings 15 Air Squats Fitness & Performance – Back Squats (wk 1) [...]

Saturday Metcon (Time) Partner WOD In 30:00 800m Run (200m Intervals) 3 rounds: 40 DB Snatches 40 Toes to Bar 40 Box Jumps 40 Cal Erg 40 Push ups 800m Run (200m Intervals)

Friday Warm-up MOBILITY Foam Roll 1:00 Child’s Pose on roller 1:00 Pigeon Pose ACTIVATION 3 rounds: :30 Jump Rope 5 Inchworm + Push up 5 Scap Pull + Kip Swings 15 Air Squats Metcon (4 [...]

Thursday Metcon (Time) HAPPY THANKGIVING!!!! Give thanks by running 3-5 miles at an easy pace. Try to run before the festivities begin.

Wednesday Warm-up MOBILITY Foam Roll 1:00 Pike 1:00 Couch ACTIVATION 3 rounds: :30 Row 7 Barbell RDL :30 Front Plank Metcon (4 Rounds for reps) Fitness & Performance Every 4:00 x 4 25/18 [...]

Tuesday Warm-up MOBILITY Foam Roll 1:00 Band Cross Body 1:00 Wall Pec Stretch ACTIVATION 3 rounds: :30 Erg BB Complex* :30 Hollow Hold :30 Superman Hold *BB Complex : 2 Clean Pulls + 2 Clean High [...]

Monday Warm-up MOBILITY Foam Roll 1:00 Frog Stretch 1:00 Down Dog + Cobra ACTIVATION 3 rounds: 10 DB Press 200m Run 5 Scap Pulls + 5 Kip Swings Fitness & Performance – Recovery Back [...]

Saturday Metcon (Time) Partner WOD In 35:00 30 rounds: 9 Cal Erg 6 Pull ups 6 American KBS – 1 partner completes 1 full round, then the other goes.

Friday Warm-up MOBILITY Foam Roll 1:00 Child’s Pose on foam roller 1:00 Band Cross Body Stretch ACTIVATION 3 rounds: 10 Band Pass Throughs 10 Band Press 10 Band Good Mornings 10 Air Squats [...]