Warmup 30 Seconds Box Step-ups Med ball Foot Taps Active Samson Lateral Box Step-ups (30 Seconds Each Leg) Med ball Deadlifts Active Spidermans Inchworm to Push-up Mobility Child’s Pose on Box: 1 Minute Ankle Stretch on Box: 1 Minute Each Side Barbell Warm Ups Strength Pausing Push Jerk Heavy…
DetailsWarmup 2 Rounds 30 seconds each exercise Wall Balls Air Squats Planks MOBILITY Couch Stretch: 45 Seconds Each Side Pigeon Pose: 45 Seconds Each Side Then Partner Karen For Time: 150 Wall Balls 20/14, 10/9 Partner A performs wall balls while partner B is in a plank.…
DetailsWarmup 30 Seconds Each Single Unders Active Spidermen Glute Bridges Single Unders Frog Hops Single-Leg Glute Bridge (30 Seconds Each Side) Single Unders Slow Burpees Glute Bridge Walkouts Barbell Warmups Front Rack Stretch: 1 Minute Wrist Stretch: 30 Seconds Each Direction Classic I35 Warmup Then AMRAP 15: 30…
DetailsWarmup 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…
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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…
DetailsWarmup 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…
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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…
DetailsWarmup 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.…
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