Tuesday February 25, 2020

Tuesday February 25, 2020

A. Warm-Up  5:00 Easy Bike  3:00 Foam Roll (legs)  1 Round of:  :30 Banded High Plank  10 Banded Lateral Plank Taps  10 PVC Pass Throughs  10 PVC Strict Press  *PVC Push Jerk Review* B. Strength/Skill  Pausing Push Jerk x 3-3-3-3-3 *2...
Monday February 24, 2020

Monday February 24, 2020

A. Warm-Up  3:00 Bike then,  2 Rounds of:  10 Leg Swings Front to Back per side 10 Cossack Squats  10 Grass Pickers  :30 Banded Monster Walk/side B. Strength  Back Squat Waves (Week 4 of 4)  Set 1: 6 Reps @ 76% Set 2: 4 Reps @ 83% Set 3: 2...
Saturday February 22, 2020

Saturday February 22, 2020

A. Warm-Up  3 Rounds of:  1:00 Bike + 10 Mt Climbers + 10 Air Squats + 10 Scorpions  B. Tabata Conditioning  Spend 4:00 at each station working :20 On/:10 OFF (8 Intervals per station) accumulating as many reps as possible  Station 1 -Box Jumps or...
Friday February 21, 2020

Friday February 21, 2020

A. Warm-Up  3 Rounds of:  30 Jumping Jacks  :20 Bar Hang  :20 DB Overhead Hold  10 Abmat Sit-Ups  B. Strength 4 Giant Sets of:  8 Strict Pull-Ups  8 DB Strict Press  16 V-Ups  Rest 1:30  C. Conditioning  20-16-12-8-4...
Thursday February 20, 2020

Thursday February 20, 2020

A. Warm-Up  1:00 Banded Hip Distraction/side  1:00 Banded Hamstring Stretch/side 1:00 Front Rack Stretch  2 Rounds of:  10 Glute Bridges  10 Cossack Squats  5 Birddogs/side  5 Lateral Walking Planks/side B. Strength  Every 1:30 for 10:30...
Wednesday February 19, 2020

Wednesday February 19, 2020

A. Warm-Up  2 Sets of:  1:00 Bike or Row  10 PVC Pass Throughs  10 PVC Good Mornings  10 Slow Mountain Climbers  *PVC or Empty Bar Power Clean Warm-Up* B. Strength  20:00 EMOM (4 Rounds)  Station 1 – Power Cleans x 5 Station 2 –...