4209 Merriam Drive Overland Park, KS 66203 View Map
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…
DetailsWARMUP 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…
DetailsGeneral 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…
DetailsWarmup 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…
DetailsWARMUP 30 Seconds Single Unders PVC Pass Throughs Straight Leg Sit-ups Single Unders PVC Lat Stretch Arch Ups (Up and down without holds. Feet stay down) Single Unders PVC Overhead Squats V-Ups with PVC MOBILITY Couch Stretch: 1 Minute Each Side Barbell Warmups Strength Snatch Complex Build to a Heavy Complex: 1 Hang…
DetailsWARMUP Teams of 3 3 Rounds 30 Seconds Each: Station 1: Row (Increasing Intensity Each Round) Station 2: Inchworms Station 3: Shoulder Taps Barbell Warmup Javorek Complex 1 round with empty bar with your coach and one round on your own with weight Workout of the Day Teams of 3: For Time (25 Minute Cap):…
DetailsWARMUP 30 Seconds Slow Air Squats (4 counts down and 4 counts up) Front Plank Active Samson Moderate Air Squats (2 counts down and 2 counts up) Right Side Split Squat Left Side Split Squat Faster Air Squats Right Side Plank Left Side Plank MOBILITY Ankle Stretches Dumbbell Warmup 30 Seconds Each Single…
DetailsWARMUP 30 Seconds Easy Singles Banded Good Mornings Box Step-ups Fast Singles or Easy Doubles Banded Pull Aparts Lateral Box Step-ups (15 Seconds Each) Double Unders Banded Pass Throughs Lateral Hops Body Positions 30-20-10 Hollow Hold Seconds (feet on ground arms overhead or by side if core breaks) Arch Hold Seconds (chest up, neck neutral,…
DetailsGeneral Warmups 15 Minutes of Turkish GetUp Practice Then 3 Rounds: 100′ Walking Lunge 40 Russian Kettlebell Swings 24/16* 100′ Walking Lunge 40 Russian Kettlebell Swings 24/16* *We are looking to break only once in the set of 40. If you can’t do 20 unbroken reps lower the weight until you can.…
DetailsWARMUP 30 Seconds Jump rope (singles or doubles) Hollow Hold, feet down hands overhead PVC Pass Throughs Jump rope (singles or doubles) Arch Hold Click Here PVC Overhead Squats Jump rope (doubles) Inchworm to Push-up PVC V-Ups Movement Prep 10 Scap Pull-ups Click Here 10 Kip Swings 5 Knees to Chest 5…
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