Warmup 3 Rounds 30 Seconds Each: PVC Pass Throughs Inchworm to Push-up PVC Overhead Squats Active Samson *Attempt to Get More Narrow on PVC Pipe with Each Round MOBILITY Banded Lat Stretch: 1 Minute Each Side Banded Pike Stretch: 1 Minute GYMNASTICS MOVEMENTS Switching our body from an arch position to a hollow position is…
Warmup 1 Minute Each Active Samson Active Spidermans Push-up to Down Dog Then 30 Seconds Each Side Performed With Light Dumbbell Single Dumbbell Deadlift Single Dumbbell Reverse Lunges (Hold Goblet Style) Single Dumbbell Strict Press Practice Round With Workout Weight and Height 10 Double Unders 4 Single Dumbbell Box Step-ups 4 Single Dumbbell…
Warmup 2 Sets Javorek II Movement Prep 10 Scap Pull-ups 10 Slow Kip Swing AKA Hollow arch 5 Kip Swings 3 Knees to Chest 3 Toes to Bar Strength Romanian Deadlift Take 10 Minutes to work up to a moderately heavy set of 5 Strong focus on the following: The Hip Hinge Eccentric…
If you need a home workout, here you go.
5 Rounds:
20 Air Squats
20 Burpees
20 Reverse Lunges
20 Sit-ups
Regular non-holiday schedule resumes January 2 at 430pm. Be safe
Warmup With a partner Partner A Does 5 Push-up to Down Dogs 5 Pausing Barbell Bent Over Rows (2 Seconds on Chest) 5 Barbell Strict Press & Reach While Partner B does single unders or light rows Movement Prep 10 Scap Pull-ups 10 Second Hollow Hold on Bar 10 Second…
Warmup 2 Rounds 45 Seconds Squats 45 Seconds PVC Pass Throughs 45 Seconds Box Step-ups (low) 45 Seconds PVC Overhead Squats 45 Seconds Easy Row *15 Seconds of Transition Between Movements take your time no rush and exact start time doesn’t matter. In other words, movements are for quality, not volume or speed.…
A classic benchmark that we do only once a year. Linda AKA The Three Bars of Death 10-9-8-7-6-5-4-3-2-1 reps, for time of: Deadlift, 1.5x bodyweight Bench Press, 1x bodyweight Squat Clean, 0.75x bodyweight If you’ve done this one before you know what it’s all about. If you haven’t, it’s a total monster…
Warmup 1 Minute Easy Row Active Samson PVC Pass Throughs Click Here 30 Seconds Moderate Row Active Spidermans PVC Overhead Squats 30 Seconds Faster Row Push-up to Down Dog Click Here PVC Overhead Squats (More Narrow Grip) Perform the PVC Overhead Squats inside of the squat rack to assure a more upright…
Warmup Teams of 2 Relay: 3 Rounds Each: 15 Lateral Hops Over Dumbbell 50′ Walking Lunge 100′ Bear Crawl Partner Not Working is Holding Plank: Round 1: Front Plank Round 2: Right Side Plank Round 3: Left Side Plank 8 Minute Cap MOBILITY Pigeon Pose: 45 Seconds Each Side Couch Stretch: 45…
