Prep Equipment required: Foam roller, medium band, light KB 1) Foam Roll Hamstrings + Quads x 60s each 2) 10 each Sciatic Nerve Floss 3) Biphasic Hip Flexor Stretch 60s each side 4) 3 Rounds: – 20 ft Elephant Walk – 10 Banded Glute Bridges – 10 Goblet Squats A. ‘Old MacDonald’ For Max Distance
Workout of the Day (WOD)
Friday 5.20.22
Prep Equipment required: Foam roller, light band, barbell 1) Oscillatory Foam Roll Lats x 60s each 2) 10 each Thoracic Rotations 3) 3-Way Banded Shoulder/Lat Stretch x 30s each position 4) 3 Rounds: – 6 Barbell Rows – 6 Push Press – 10 Scap Pull-ups – 10 Kip Swings 5) Review Pull-up scaling options A.
Thursday 5.19.22
Prep Equipment required: Medium/light band, medium/heavy band, plyo box, Light KB 1) 3 each Spiderman Lunge 2) 3 Rounds of: – 5 each Banded Bird Dogs – 5 KB Squat Jumps – 10 Banded Glute Bridges – 10 total Box Step-ups A. DB Squat Jump + Box Jump 4 x 3. Every 60s. – 1
Wednesday 5.18.22
Prep Equipment required: Foam roller, medium band 1) Foam Roll Adductors + Quads x 60s each 2) Adductor Rockback Stretch x 60s each side 3) Biphasic Hip Flexor Stretch 60s each side 4) 3 Rounds: – 10 ft Crab Walk Reverse – 10 Banded Overhead Goodmornings – 5 each Bodyweight Lunges A. Every 3:00 x
Tuesday 5.17.22
Prep Equipment required: Foam roller, light band, barbell 1) Oscillatory Foam Roll Lats x 60s each 2) 10 each Thoracic Rotations 3) 3-Way Banded Shoulder/Lat Stretch x 30s each position 4) 3 Rounds: – 20 Ft Reverse Bear Crawl – 15 Band Face Pull-aparts – 10 Wall Slides – 30s Jump Rope Practice A1. Seated
Monday 5.16.22
Prep Equipment required: Foam roller, light/medium band, barbell 1) Foam Roll Glutes & Hamstrings x 60s each 2) AMRAP 6: – 2 each Shin Box + Forward Fold – 5 each Banded Bird Dogs – 5 Hang Muscle Clean – 5 Front Squat 3) Air Bike 10-15s sprint for max watts A. Front Squat Build
Saturday 5.14.22
Prep Equipment Required: Medium band, foam roller 1) Foam roll wherever you need it x 60s each side 2) 3 each Spiderman Lunge 3) 3 rounds: – 5 Yoga Push-ups – 5 each Thoracic Rotations – 10 Banded Overhead Squat 4) Barbell Warm-up Snatch A. AMRAP 25 20 Wall Balls (20/14) 20 Cal Bike 20
Friday 5.13.22
Prep Equipment required: Foam roller, light band, barbell 1) Oscillatory Foam Roll Lats x 60s each 2) 10 each Thoracic Rotations 3) 3-Way Banded Shoulder/Lat Stretch x 30s each position 4) 3 Rounds: – 6 Barbell Rows – 6 Push Press – 10 Scap Pull-ups – 10 Kip Swings A. Upper Pulling Gymnastics Skills –
Thursday 5.12.22
Prep Equipment Required: foam roller, medium band, barbell 1) Foam Roll Glutes & Adductors x 60s each 2) Barbell Shoulder/Lat Stretch x 30s each 3) Barbell Front Rack Stretch x 5 each 4) 10 Russian Baby Makers 5) 2 rounds: – 6 RDL – 6 Hang Muscle Cleans – 6 total Front Rack Reverse Lunges
Wednesday 5.11.22
Prep Equipment required: Foam roller, light/medium band 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 3 Upward to Downward Facing Dog w Toe Touch – 5 each Plank Waves – 10 Band Pull-aparts – 30s Double Unders A. Against A 30:00 Clock With A Partner 0:00
Tuesday 5.10.22
Prep Equipment required: Foam roller, light/medium band 1) Foam Roll Lats and Thoracic 60s each 2) 3-Way Banded Shoulder/Lat Stretch x 30s each position 3) AMRAP 6: – 10 Band Pass through – 15 Banded Pull-aparts – 5 each Plank Waves – 5 Skip Jacks A1. Half Kneeling Landmine Press 1/4 x 6-8 each. OT2M
Monday 5.9.22
Prep Equipment Required: Foam roller, light KB, medium band 1) Foam Roll Glutes & Hamstrings x 60s each 2) 5 each Shin Box + Forward Fold 3) 3 rounds: – 3 each KB Windmills – 5 each Banded Bird Dogs – 7 Banded Overhead Goodmornings – 9 Goblet Squats 4) Barbell Warm-up Snatch A. Power
Saturday 5.7.22
Prep Equipment Required: Medium band, foam roller 1) Foam roll wherever you need it x 60s each side 2) 3 each Spiderman Lunge 3) 3 rounds: – 5 Yoga Push-ups – 10 Banded Overhead Squat – 10 each Banded Iso Row 4) Barbell Warm-up Snatch A. AMRAP 10: 100 Meter Run 5 Hang Power Snatch
Friday 5.6.22
Prep Equipment required: Foam roller, light/medium band 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 3-5 Banded Push-ups *scale to knees as necessary – 5 Skip Jacks – 5 each Single Arm Row – 5 each Tall Kneeling KB Halo 4) Close Grip Bench Press w.
Thursday 5.5.22
Prep Equipment required: Medium/light band, light DBs, plyo box 1) 3 each Spiderman Lunge 2) 3 Rounds of: – 5 each Banded Bird Dogs – 5 DB RDL – 3 DB Squat Jumps – 5 each total Box Step-ups 3) Barbell Warm-up Clean A. DB Squat Jump + Box Jump 2/4 x 3. OT1M –
