4209 Merriam Drive Overland Park, KS 66203 View Map
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…
WARMUP 30 Seconds Singles Active Samson Medicine Ball Squats Kettlebell Romanian Deadlifts Fast Singles Active Spidermans Medicine Ball Reverse Lunges Kettlebell Deadlifts Double Unders Push-up to Down Dog Medicine Ball Squats Russian Kettlebell Swings MOBILITY Child’s Pose on Box: 30 Seconds Ankle Stretch: 30 Seconds Each Side Kettlebell Squat Hold:…
WARMUP 1 Minute Easy Row PVC Straight Leg Swings (30 Each Side) PVC Overhead Squats 45 Seconds Moderate Row PVC Pass Throughs PVC Overhead Squats 30 Seconds Faster Row PVC Lat Stretch PVC Overhead Squats Movement Prep With PVC Pipe: 30 Seconds Elbows High and Outside 30 Seconds Hang…
WARMUP 30 Seconds slow air squats (4 counts down, 4 counts up) 30 Seconds Plate Hops 30 Seconds moderate air squats (2 counts down, 2 counts up) 30 Seconds Plate Ground to Overhead 30 Seconds air squats (regular tempo) 30 Seconds Plate Lateral Squats (Holding Plate Out Front) 30 Seconds air squats (regular tempo)…
WARMUP 30 Seconds Single Unders Alternating Shoulder Taps Banded Pass Throughs Faster Single Unders Push-up to Down Dog Banded Pull Aparts (Palms Down) Double Unders Inchworm to Push-up Banded Pull Aparts (Palms Up) MOBILITY Childs pose on box: 1 Minute STRICT GYMNASTICS 3 Sets for Max Reps (Choose…
WARMUP 30 Seconds Easy Shuttle Runs Active Samson Glute Bridges Front Plank (On Elbows) Moderate Shuttle Runs Walking Spiderman Stretch Single-Leg Glute Bridges (30 Seconds Each) Side Plank (30 Seconds Each) Faster Shuttle Runs Walking Lunges Glute Bridge Walkouts Wall Sit (Just Below Parallel) Movement Prep With Very Light Weight…
General Warmup Strength Take 10 Minutes to build to a max set of 3 of: Push Press Start with the bar in the rack. Then For Time: 21 Push Presses (95/65) 5 Rounds of “Cindy” 15 Push Presses (95/65) 3 Rounds of “Cindy” 9 Push Presses (95/65) 1 Rounds of “Cindy” 20 Minute…
Warmup 1 Minute Each Easy Jump Rope Active Spidermans Good Mornings (Empty Bar) Back Squats Fast Singles Active Samson Strict Press (Empty Bar) Thrusters Double Unders Push-up to Down Dog Romanian Deadlifts (Empty Bar) Front Squats MOBILITY Barbell Ankle Stretch: 45 Seconds Pec Stretch on Wall: 45 Seconds Each Side Barbell Warmup PRACTICE ROUND…
