4209 Merriam Drive Overland Park, KS 66203 View Map
WARMUP 30 Seconds Active Samson Hollow Hold Push-up to Down Dog Arch Hold Inchworm to Push-ups Straight Leg Sit-ups Air Squats V-Ups MOBILITY Couch Stretch: 1 Minute Each Side Wrist Stretch: 30 Seconds Front Rack Stretch: 30 Seconds Movement Prep 10 Scap Pull-ups 5 Kip Swings…
General Warmup
Then Workout of the Day
For Time:
30 Wallballs (20/14)
30 AbMat Sit-ups
60 Double Unders
20 Wallballs (20/14)
20 AbMat Sit-ups
40 Double Unders
30 Wallballs (20/14)
30 AbMat Sit-ups
20 Double Unders
After Party
Sunday Goat Day
Coaches Choice
WARMUP 40 Seconds Station 1: Easy Row Station 2: Active Spidermans Station 3: Barbell Good Mornings Station 1: Moderate Row Station 2: Mountain Climbers Station 3: Barbell Romanian Deadlifts Station 1: Faster Row Station 2: Slow Burpees Station 3: Barbell Deadlifts Movement Prep Establish Set-up Position 30 Seconds Slow Deadlifts …
For a very special valentines day the workout is: Fran 21-15-9: Thrusters (95/65) Pull-ups WARMUP 30 Seconds Plate Lateral Squats Glute Bridges Hollow Hold Feet on Floor Air Squats Plate Counterbalance Squats Single-Leg Glute Bridges (30 Seconds Each) Arch Hold Air Squats Plate Ground to Overhead Glute Bridge Walkouts Shoulder…
WARMUP 1 Minute Active Samson Single Arm Farmers Carry (30 Seconds Each Side) Inchworm to Push-up Single Arm Front Rack Carry (30 Seconds Each Side) Alternating Reverse Lunges Single Arm Overhead Carry (30 Seconds Each Side) Performed with 1 Light Kettlebell MOBILITY Couch Stretch: 60 Seconds Each Side…
WARMUP 10 Medicine Ball Cleans 10 Medicine Ball Squats 10 Alternating Medicine Ball Box Step-ups (5 Each Side) Single Dumbbell Warmup 30 Seconds Single-Leg Romanian Deadlift (30 Seconds Each Side) Single Arm Strict Press (30 Seconds Each Side) Goblet Squats Performed with 1 Light Dumbbell MOBILITY Ankle Stretch Child’s…
WARMUP 30 Seconds Easy Row Push-up Plank Hold (On Hands) Active Spidermans Banded Pass Throughs Moderate Row Hollow Hold Inchworm to Push-up Banded Pull Aparts Faster Row Alternating Bird Dogs Push-up to Down Dog Banded Triceps Press Downs MOBILITY Banded Shoulder Stretch Strength Take 10 Minutes to Determine a…
WARMUP 30 Seconds Single Unders Down Dog to pushup Slow Air Squats Squat Hold (Active Below Parallel) Single Unders (Right Leg) Down Dog to pushup Lunges Squat Hold (Active Below Parallel) Single Unders (Left Leg) Push-up to Down Dog Video Lunges Squat Hold (Active Below Parallel) MOBILITY Barbell Ankle Stretch: 1 Minute Front Rack Stretch:…
WARMUP 30 Seconds Low Box Step-ups Sit-ups Mountain Climbers Lateral Box Step-ups (30 Seconds Each Leg) Hanging Hollow Hold Frog Hops High Box Step-ups Hanging Arch Hold Burpees Barbell Warmups Workout of the Day Teams of 3 For Time (30 Minute Cap): 3 Rounds: 1,000 Meter Row 30 Toes to Bar Into… 21…
