Workout of the Day (WOD)

Prep Equipment Required: Foam roller, light KB, medium band 1) 1 Round: – Foam Roll Glutes & Hamstrings x 60s each – 5 each Shin Box + Forward Fold 2) 2 Rounds: – 1 each Bird Dog Hold 10s – 1 each Star Plank 10s – 1 Curl Up 10s 3) 3 Rounds: – 3

Read More

Prep Equipment required: Foam roller, light band, light KB, jump rope 1) 1 Round: – 30s each Three-way Thoracic Spine Foam Roll – 5 Upward to Downward Facing Dog w Toe Touch 2) 2 Rounds: – 5 each Tall Kneeling KB Halo – 5 each Thoracic Rotations 3) 3 Rounds: – 6 each Split Stance

Read More

Prep Equipment required: Foam roller, light/medium band, light KB 1) 1 Round: – 60s each Foam Roll Quads & Adductors – 2 each Spiderman Lunge 2) 2 Rounds: – 1 each Bird Dog Hold 10s – 1 each Star Plank 10s – 1 Curl Up 10s 3) AMRAP 4: – 2 each Shin Box +

Read More

Prep Equipment required: Foam roller, light KB, medium/light band 1) 1 Round: – 60s each Foam roll Thoracic & Lats – 5 Upward to Downward Facing Dog + Toe Touch 2) 2 Rounds: – 5 each Tall Kneeling KB Halo – 5 each Thoracic Rotations 3) AMRAP 5 at a slow pace: – 4 Yoga

Read More

Prep Equipment required: Foam roller, medium/light band, 1) 1 Round: – Foam Roll Glutes & Hamstrings x 60s each – 10 each Sciatic Nerve Floss – 10 each Dynamic Pigeon Pose 2) 2 Rounds: – 1 Bird Dog Hold (Same Side) 10s – 1 each Star Plank 10s – 1 Curl Up 10s 3) 3

Read More

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. With a 25 minute clock

Read More

Prep Equipment required: Foam roller, light band, light KB, Jump rope 1) 1 Round: – 30s each https://www.youtube.com/watch?v=1E69Qtvn3SA – 5 Upward to Downward Facing Dog w Toe Touch 2) 2 Rounds: – 5 each Tall Kneeling KB Halo – 5 each Thoracic Rotations 4) 3 Rounds: – 20 Ft Reverse Bear Crawl – 6 each

Read More

Prep Equipment required: Foam roller, barbell, medium/light band 1) 1 Round: – 60s each Foam Roll Glutes & Hamstrings – 10 each Sciatic Nerve Floss – 10 each Dynamic Pigeon Pose 2) 2 Rounds: – 10s each Bird Dog Hold – 10s each Star Plank – 10s Curl-up 3) 2 Rounds of: – 6 RDLs

Read More

Prep Equipment required: Foam roller, light band, light KB, barbell 1) 1 Round: – 30s each Three-way Thoracic Spine Foam Roll 2) 2 Rounds: – 5 each Tall Kneeling KB Halo – 5 Superman Rows – 5 each Banded Bird Dogs – 5 each Thoracic Rotations 4) 2 Rounds: – 5 Snatch Grip Rows –

Read More

Prep Equipment Required: Foam roller, light band, light KB 1) 1 Round: – 30s each Three-way Thoracic spine Roll – 5 Upward to Downward Dog w Toe Touch 2) 2 Rounds: – 5 each Tall Kneeling KB Halo – 5 each Thoracic Rotations – 5 each Banded Bird Dogs 3) AMRAP 5: – 10 Scap

Read More

Prep Equipment Required: foam roller, light/medium band 1) 1 Round: – Foam Roll Hamstrings x 60s each – 4 each Single Leg Upward Dog to Standing 2) 2 Rounds: – 1 each Bird Dog Hold 10s – 1 each Star Plank 10s – 1 Curl Up 10s 3) 3 Rounds: – 2 Russian Baby Makers

Read More

Prep Equipment Required: Foam roller, light KB, medium band 1) 1 Round: – Foam Roll Glutes & Hamstrings x 60s each – 5 each Shin Box + Forward Fold 2) 2 Rounds: – 1 Bird Dog Hold 10s – 1 each Side Plank 10s – 1 Curl Up 10s 3) 3 Rounds: – 3 each

Read More

Prep Equipment required: Foam roller, light KB, medium/light band 1) 1 Round: – 60s each Foam roll Thoracic & Lats – 5 Upward to Downward Facing Dog + Toe Touch 2) 2 Rounds: – 5 each Tall Kneeling KB Halo – 5 each Thoracic Rotations 2) AMRAP 5 at a slow pace: – 4 Yoga

Read More

Prep Equipment required: Foam roller, medium/light band, barbell 1) 1 Round: – Foam Roll Glutes & Hamstrings x 60s each – 10 Sciatic Nerve Floss each 2) 2 Rounds: – 1 each Bird Dog Hold 10s – 1 each Star Plank 10s – 1 Curl Up 10s 3) 3 Rounds: – 5 RDLs – 5

Read More

Prep Equipment required: Foam roller, light band, jump rope, 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) 2 Rounds: – 4 Up downs – 10 Banded Overhead Squats – 15 Banded Pull-aparts – 30s Jump Rope 5) Barbell Warm-up

Read More