Wednesday 7/1/26
Warm Up 10:00 Running Build 0:00–2:00 Easy Jog 2:00–5:00 2 rounds 10 Leg Swings (each) 10 Ankle Rolls L/R (each) 10 Walking Lunge Steps 10 Reverse Lunges 5 Sit Ups […]
Month: June 2026
Tuesday 6/30/26
Warm Up 10:00 Clean & Jerk Flow 0:00–2:00 Easy Bike or Row 2:00–5:00 2 Rounds 10 Roll and Reach 10 Deadbugs 10 Banded Pass Throughs 10 Banded Good Mornings 10 […]
Monday 6/29/26
Warm Up 7:00 Flow 0:00–2:00 Easy Bike or Row 2:00–4:00 2 Rounds 5 Dynamic Squat Stretches 10 PVC Pass Throughs 5 PVC Muscle Snatch 5 PVC Overhead Squats 4:00–7:00 2 […]
Friday 6/26/26
Warm Up 10:00 Flow 0:00–2:00 Easy Row 2:00–5:00 2 Rounds 10 Banded Pass Throughs 10 Banded Pull Aparts 10 Banded Strict Press 5 Dynamic Squat Stretches 5 Kip Swings 5:00–10:00 […]
Thursday 6/25/26
Warm Up 7:00 Flow 0:00–2:00 Easy Bike or Row 2:00–7:00 2-3 Rounds 10 Band Pull Aparts 5 Hand Release Push Ups 10 Box Step Ups 10 Alternating V-Ups 10 Single […]
Wednesday 6/24/26
Warm Up 7:00 Running + Posterior Flow 0:00–2:00 Easy Jog 2:00–6:00 2 Rounds 10 Roll and Reach 10 Glute Bridges 10 Deadbugs 10 Banded Good Mornings 6:00–10:00 → 200m Moderate […]
Tuesday 6/23/26
Warm Up 7:00 Flow 0:00–2:00 Easy Jump Rope or Bike 2:00–7:00 3 Rounds 10 Banded Pass Throughs 10 Banded Good Mornings 10 Alternating V-Ups 5 Up Downs + Lateral Jump […]
Monday 6/22/26
Warm Up 8:00 Flow 0:00–2:00 Easy Machine 2:00–4:00 2 Rounds 10 Banded Pass Throughs 10 PVC Muscle Snatch 10 Air Squats 4:00–8:00 2 Rounds 4 Hang Power Snatches (light) 4 […]
Friday 6/19/26 Closed for the Holiday
Warm Up 10:00 Flow 0:00–2:00 Easy Row or Bike 2:00–5:00 2 Rounds 10 Glute Bridges 10 Deadbugs 5 Tempo Banded Good Mornings (3-second down, stand) 5:00–10:00 3 Rounds 3 Lunge […]
Thursday 6/18/26
Warm Up 10:00 Flow 0:00–3:00 Easy Bike 3:00–5:00 2 Rounds 10 Step Back Lunges 10 Roll and Reach 3 Inchworms 5:00–10:00 3 Rounds 20-second Moderate Bike 10ft Dumbbell Farmer Carry […]