Monday 10/15/2018 Tuesday 10/16 Wednesday 10/17 Thursday 10/18 Friday 10/19 Saturday 10/20 Warmup Warmup Warmup Warmup Warmup Warmup 3 sets EMOM 12 3 sets Every 2:30 x 4 sets 3 Sets 7 min Continuous 10 Reps Lateral Scapular Release 1: 50m Run Fwd + 50m Run Bckwd 10 Banded Face...
Read More
Monday 10/08/2018 Tuesday 10/09 Wednesday 10/10 Thursday 10/11 Friday 10/12 Saturday 10/13 Warmup Warmup Warmup Warmup Warmup Warmup EMOM 12 50 DU/100 Singles 3 sets 3 Sets 3 sets 3 sets 1: 5 Seated Box Jumps 3 Sets 10 Fire Hydrants/leg (5 Fwd + 5 Back) 10 Banded Face Pulls +...
Read More
Monday 10/01/2018 Tuesday 10/02 Wednesday 10/3 Thursday 10/4 Friday 10/5 Saturday 10/6 Warmup Warmup Warmup Warmup Warmup Warmup 3 sets 3 Rounds 30 sec on/30 sec off x 4 EMOM 9 3 Sets 400m Run 100m Run 25 Jumping Jacks Rope Skillwork - Doubles/Singles 1: 2 Wall Walks 5/5 Side Plank +...
Read More
Monday 09/24/2018 Tuesday 09/25 Wednesday 9/26 Thursday 9/27 Friday 9/28 Saturday 9/29 Warmup Warmup Warmup Warmup Warmup Warmup 5 sets 3 Rounds 400m Run 4 Rounds 3 sets 21-15-9 2 Inch Worms 5/5 Side Plank + Overhead Reach ) EMOM 12 100m Run 20 DU/50 Singles Air Squats 10 DU/20 Singles 10m PVC OH Lunges...
Read More
Monday 09/17/2018 Tuesday 09/18 Wednesday 9/19 Thursday 9/20 Friday 9/21 Saturday 9/22 Warmup Warmup Warmup Warmup Warmup Warmup 2 sets 8 min Continuous 3 Sets 3 sets 400m Run 3 sets 5/5 Bird Dogs 100m Run 5 Banded Pullovers 5 PVC Pass Thru 3 sets 10m Bear Crawl 20 sec Clamshell Hold/Side 5/5 Side Plank...
Read More
Monday 09/10/2018 Tuesday 09/11 Wednesday 9/12 Thursday 9/13 Friday 9/14 Saturday 9/8 Warmup Warmup Warmup Warmup Warmup Warmup 3 sets 8 min Continuous EMOM 12 3 sets 3 sets 3 Sets 30 sec Ring Plank/Wtd Plank 20m Bear Crawl 1: 8 Plank Reaches Alternating 10m Inch Worms 5 Air Squat + Rotations 10m Bear...
Read More
Monday 09/03/2018 Tuesday 09/04 Wednesday 9/5 Thursday 9/6 Friday 9/7 Saturday 9/8 Warmup Warmup Warmup Warmup Warmup Warmup 2 Rounds Tabata 3 sets 3 Sets 3 sets 2 sets 20m Bear Crawl Rope Skillwork - Doubles/Singles 20 sec KB Front Rack Hold/Side 5 Banded Pullovers 10m Inch Worms 10m Deep Lunge w/ Torso...
Read More
Monday 08/27/2018 Tuesday 08/28 Wednesday 8/29 Thursday 8/30 Friday 8/31 Saturday 8/25 Warmup Warmup Warmup Warmup Warmup Warmup 3 Sets Every 2:30 x 3 Rounds 2 Sets 3 Sets 3 Sets 8 min Continuous 1 Wall Walks 100m Run 50' Bear Crawl 10 Band Resisted Glute Bridges 5/5 Single Leg KB RDL 10m...
Read More
Monday 08/20/2018 Tuesday 08/21 Wednesday 8/22 Thursday 8/23 Friday 8/24 Saturday 8/25 Warmup Warmup Warmup Warmup Warmup Warmup 3 Sets 7 min Continuous 3 Sets 7 min Continuous Every 3 min x 3 Rounds 4 sets Birddog x 5/side 100m Run 5 Banded Shoulder Pullovers 100m Run 200m Run 6 KB Deadlift (3131) 5...
Read More
Monday 08/13/2018 Tuesday 08/14 Wednesday 8/15 Thursday 8/16 Friday 8/17 Saturday 8/18 Warmup Warmup Warmup Warmup Warmup Warmup 3 Sets 7 min Continuous 3 Sets Every 3 min x 3 Rounds 3 Sets 3 sets 1/1 TGU - Technique 100m Run 20 Jumping Jacks 3 Wall Walks 5/5 Side Plank Rotations 45 sec...
Read More