Tuesday 04/09/2024
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 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 […]
WARM-UP 2 ROUNDS 10 Jumping Jack Toe Touches 10 Calf Raises 10 Tib Raises 10 Alt. Elbow Punches 10 Strict Press 2 ROUNDS 20 Single Unders (upgrade to Dubs in […]
WARM-UP 2 ROUNDS 1:00 Row (RPE 5-6) 10 Up-Downs 6/6 Staggered Stance Good Mornings 10 Lateral Jumps 5 Cat/Cows Into… 2 ROUNDS :40 Row (RPE 7-8) 6 Burpees w/ Lateral […]
GENERAL WARM-UP (MIN 0-5) 25ft Line Drills… Toe Walk Heel Walk High Kicks Alt. Hip Openers (hug knee into chest and open out wide) Bear Crawl Quad Crawl AC Skip […]