Friday 6.25.21

Prep Equipment required: Foam roller, medium band 1) Oscillatory Foam Roll Hamstrings x 60s each 2) Sciatic Nerve Floss 10 each 3) 3 Rounds: – 5 Cat Camels – 7 Banded Goodmorning – 9 Banded X-Walk each 4) 400 Meter Run as a group A. RDL 4 x 10.  OT2M. – build to a heavy

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Thursday 6.24.21

Prep Equipment required: Foam roller, light/medium band, light KB 1) Foam roll pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 10 1-arm KB Rows each – 10 Banded Pull-aparts – 10 Single Arm KB Push Press each A1. Single Arm DB Bench Press 2/4 x 6-8 each. OT1:30 A2.

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Athlete Spotlight: Beth Neely

Name: Beth Neely Age: 24 Occupation: Teacher Hometown: Fayetteville, GA Which class time do you usually attend?: 5:30 and 12:30 Favorite WOD: I don’t really know… I like doing them all! Favorite CF Movement: Any type of squat or handstand push-ups Least Favorite CF Movement: Burpees 3RM Back Squat: 155 1RM Deadlift: 185 Favorite Food: Spaghetti Favorite Movie: How to

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Wednesday 6.23.21

Prep Equipment Required: foam roller, jump rope 1) Foam roll Quads 60s each 2) 3 Spiderman Lunge each 3) 3:00 Jump Rope practice 4) “Rowling” – Groups of 2, 1 partner rows as close as possible to 100 Meters (cannot be under 100). Fore each Meter over 100, partner 2 does that many Air Squats

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Tuesday 6.22.21

Prep Equipment Required: foam roller, light/medium band 1) Foam roll hamstrings 60s each 2) 4 Single Leg Upward Dog to Standing each 3) 3 Rounds: – 4 Russian Baby Makers – 6 Walking Lunges each – 8 Banded Good Mornings – 10 Up-downs 4) Box Squat w. an empty barbell 1 x 5 w. 3s

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Monday 6.21.21

Prep Equipment Required: foam roller, barbell, light/medium band 1) Foam roll lats 60s each 2) 3-Way Banded Shoulder/Lat Stretch x 30s each position 3) 2 Rounds of: – 6 Bent-over Rows – 6 Push Press – 6 Barbell Curls – 20 Banded Pull-aparts – 10 Thoracic Rotations each A. Barbell Shoulder Press 1RM in 8

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Saturday 6.19.21

Prep Equipment Required: Light/medium band, light KB 1) 5 Single Leg Upward Dog to Standing each 2) 3 rounds: – 5 Banded Bird Dogs each – 5 Thoracic Rotations each – 10 Banded Overhead Squats – 10 1-arm DB Rows each 3) 400 M Run 4) Barbell Warm-up Snatch A. AMRAP 30 WITH A PARTNER

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Friday 6.18.21

Prep Equipment Required: foam roller, medium band, barbell 1) Foam roll: lats and thoracic spine 60s each 2) Band Chicken Wing Stretch 60s each 3) 10 Russian Baby Makers 4) 2 rounds: – 6 RDL – 6 Muscle Cleans – 6 Front Rack Reverse Lunges total – 10 Band X Walks each 5) Deadlift w.

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Thursday 6.17.21

Prep Equipment Required: foam roller, light/medium band 1) Foam roll: Pecs 60s each 2) Upward to Downward Facing Dog + Toe Touch 3) 3 rounds of: – 10 Scap Pull-ups – 15 Band Pull-aparts – 10 Thoracic Rotations each – 3-5 Tempo Push-ups 3s down A1. DB Floor Press – Neutral Grip 2/5 x 8. 

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Wednesday 6.16.21

Prep 1) 4 Spiderman Lunge each 2) BP Dynamic Warm-up A. For time: 40-30-20-10 Wall Balls (20/14) Abmat Sit-ups Calories Bike – Goal: Sustainable/consistent pace. Break sets of sit-ups and WBs into sets of 10. TIME CAP = 30:00 B. Reverse Crunch 4 x 10. Rest 60s.

Tuesday 6.15.21

Prep Equipment Required: foam roller, light KB, light/medium band  1) Foam roll glutes 60s each 2) 3 Rounds: – 4 Russian Baby Makers – 8 Goblet Reverse Lunges total – 12 Banded Glute Bridge 3) Back Squat w. an empty barbell 1 x 5 w. 3s down 2 s pause at the bottom focusing on

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Monday 6.14.21

Prep Equipment Required: foam roller, light DB, light/medium band  1) Foam roll: Pecs 60s each 2) Upward to Downward Facing Dog + Toe Touch 3) AMRAP 6 – 5 Banded Push-ups – 10 Scap Pull-ups – 5 DB Forearm Plank Rotation each  4) Rowing Drills A. A1. Close Grip Incline Bench Press 5 x 6. 

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Saturday 6.12.21

Prep Equipment Required: foam roller, light/medium band  1) Foam roll hamstrings 60s each 2) 5 Single Leg Upward Dog to Standing each 2) AMRAP 8 at a slow pace: – 4 Russian Baby Makers  – 6 Walking Lunges each  – 8 Banded Glute Bridges  – 10 Up-downs A. AMRAP 30 WITH A PARTNER Sledpush x

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Friday 6.11.21

Prep Equipment Required: Medium band, light KB  1) Worlds Greatest Stretch x 5 reps each side  2) 3 Rounds of: – 5 Banded Bird Dogs each – 10 Banded Overhead Goodmornings – 10 Goblet Squats 3) Deadlift w. an empty barbell 1 x 5 with 3s down, 2s hold at the knee on the way

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Thursday 6.10.21

Prep 1) 10 reps of 1 Plank Wave each, 1 Yoga Push-up  2) 3 Rounds: – 10 Scap Pull-ups – 15 Band Pull-aparts – 10 Thoracic Rotations each  – 3-5 Tempo Push-ups 3s down A1. DB Floor Press – Neutral Grip 2/4 x 8.  OT1:30 – 2 warm-up sets, 4 working sets of the same

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