Workout of the Day: Tuesday, 3.14.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Banded Pull Through x 20 Banded Good Morning x 10 Banded X-Walk x 10 PVC Pass through x 10 PVC Around the World x 10 PVC OHS x 10 PVC Snatch grip Squat Press x 10 PVC Back Rack Duck Walk x 10 PVC Shoulder-width Hollow Rocks x 20 […]

Workout of the Day: Monday, 3.13.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 2 rounds: 30′ Lateral Lunge 30′ Spiderman step + OH Lunge 30′ Broad Jump 30′ High Knees 10 Scap Pull up :20 Handstand Hold :20 Hollow Hold :20 Arch Hold STRENGTH: 4 sets: A1. Back Squat @ 15X1 x 2-3 @75-85% A2. Hurdle jump + Broad Jump (3+1) x […]

Workout of the Day: Sunday, 3.12.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 3 rounds: 10 Banded Good Morning 10 Banded X-Walk 30′ Spiderman step + OH Reach 30′ Inchworm 30′ Bearcrawl 10 Glute Bridge w/3sec hold STRENGTH: A1. 8 DB Push Press A2. 16 Goblet Lateral Lunge A3. 32 Weighted Russian Twist CONDITIONING: 11min AMRAP (6 rounds): 1 min on/1 min […]

Workout of the Day: Saturday, 3.11.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Banded Lat Stretch x 1min/side 2 rounds: 30′ High Knee + Lunge w/twist 30′ Spiderman step + reach 30′ Duck Walk 30′ Bear Walk 10 Scap Push up 10 Scap Pull up 10 Jump Squats STRENGTH: A1. 1-arm DB Push Press + 1-arm OHS (5+5)/side x 3 sets, Rest […]

Workout of the Day: Friday, 3.10.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball Upper traps- 2min Banded Lat Stretch- 1min/side 10 PVC Pass through 10 PVC Around the World 10 PVC Jump Squat 10 PVC OHS 10 PVC Snatch Grip Squat Press 10 PVC Thruster 10 Scap Push up 10 Scap Pull up 30′ Spiderman Steps 30′ Broad Jump 30′ […]

Workout of the Day: Thursday, 3.9.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Gastroc/Soleus stretch- 1min/side Lying Pec stretch- 1min/side 2 rounds: 30′ Burpee Broad Jump 30′ High Knees 10 Yoga Push up 10 Scap Push up 5 Deck squat STRENGTH: A1. Lateral Hurdle Jump + Lateral Box Jump (2+1) x 2/direction x 4 sets A2. Forward Roll x 4 x 4 […]

Workout of the Day: Wednesday, 3.8.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Super Front Rack Stretch x 1min/side Kneeling Banded OH Lunge Stretch x 1min/side 15 Glute Bridge w/2sec hold 15 V-up 2 rounds: 10 PVC Pass Through 10 PVC Around the World 10 PVC Jumping Back Squats 10 PVC OHS 10 PVC Snatch grip Squat Press 10 PVC Back Rack […]

Workout of the Day: Tuesday, 3.7.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Banded Pull Through x 20 Banded Good Morning x 10 Banded X-Walk x 10 PVC Pass through x 10 PVC Around the World x 10 PVC OHS x 10 PVC Snatch grip Squat Press x 10 PVC Back Rack Duck Walk x 10 PVC Shoulder-width Hollow Rocks x 20 […]

Workout of the Day: Monday, 3.6.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 2 rounds: 30′ Lateral Lunge 30′ Spiderman step + OH Lunge 30′ Broad Jump 30′ High Knees 10 Scap Pull up :20 Handstand Hold :20 Hollow Hold :20 Arch Hold STRENGTH: 4 sets: A1. Back Squat @ 13X1 x 5 @65-75% A2. Hurdle jump + Box Jump (2+1) x […]

Workout of the Day: Sunday, 3.5.2017.

WORKOUT OF THE DAY MOVEMENT PREP: Foam Roll T-Spine, Hammies – 3min Lying pec stretch x 1min/side 2 rounds: 10 Jump squats 10 Scap Push ups :20 Hollow Rocks :20 Arch Rocks 10 Spiderman Step w/3sec hold 5 Inchworm STRENGTH: A1. DB Floor Press x 12 x 3 sets A2. Single-arm DB Row x 8/arm […]

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