Friday 04/12/2024
WARM-UP 2 ROUNDS 8 Cal Row (RND 1@24-26s/m, RND 2@26-28s/m) 8 Alt Groiners 8 Kang Squats 8 Plate Squats* *Hold a 10-15# plate at the chest, push it away while […]
WARM-UP 2 ROUNDS 8 Cal Row (RND 1@24-26s/m, RND 2@26-28s/m) 8 Alt Groiners 8 Kang Squats 8 Plate Squats* *Hold a 10-15# plate at the chest, push it away while […]
WARM-UP 1-2 ROUNDS OVERHEAD MOBILITY (OPTIONAL) 15 Band Pull-Aparts 15 Overhead Band Pull Aparts :40 Banded Lat Stretch (R) :40 Banded Lat Stretch (L) Into… 1 ROUND 100m Run 6 […]
WARM-UP AMRAP x 8 MINUTES* 1:00 Bike 8/8 KB Goblet Split Squat 6 BB Good Mornings 8 Alt. Banded Deadbugs *Light KB Suggested WORKOUT (PERFORMANCE) EMOM × 24 MINUTES MIN […]
WARM-UP 2 ROUNDS 10 Bunny Hops 10/10 Single Leg Hops* 5 Scap Push-Ups 20 Slow Alt. Shoulder Taps :30 Plank Hold** *Single Unders 2nd Round **Tuck Hold 2nd Round Into… […]
WARM-UP 1 ROUND 8/6 Cal Bike (EZ) 10 Scap Push-Ups 10 Glute Bridge Ups 5/5 Lateral Controlled Step Downs Into… 1 ROUND 8/6 Cal Bike (MOD) 8 Push-Up to Pike […]
WARM-UP AMRAP X 4 MINUTES 100m Run 8 Barbell Jefferson Curls 8 Alt. Groiners 8 Ring Rows Into… AMRAP X 4 MINUTES 100m Run 8 Barbell Good Mornings 8 Cat […]
WARM-UP 2 ROUNDS :30 Partitioned Rowing* 5 Inchworm w/ Push-Up 10 Glute Bridge-Ups *Round 1= Arms Only Row, Round 2= Legs Only Row. Into… 1 ROUND :30 Stroke Rate Rowing […]
GENERAL WARM-UP 1-2 ROUNDS 30 Single Unders 5/5 Moose Antlers 8 Groiner + Twist 6 Cossack Squats 10 PVC Pass Throughs Into… SPECIFIC WARM-UP 2 ROUNDS* 10 Single, Single, High […]
WARM-UP 25′ LINE DRILLS (MIN 0-4) Hamstring Scoop Walking Figure 4 Toe Walk Heel Walk Butt Kickers High Knees Into… AMRAP × 3 MINUTES 25′ Shuttle Run 4 Alt. DB […]