Archives

Monday 10.19 POWER CLEAN 3x HAP WU: 9min5x Tall Pigeon Sweeps L/R5 breath DB trap Stretch L/R (light)4x PVC Leg Shave, 4x Triple Ext.8x DB S.A. Hang M.Clean (light)8x Shoulder Touch Push Ups [...]

Monday 8.10 WU: 9min5 breath Calf (L/R)5 breath Quad (L/R)20x total Mtn Climbers8x Scorpions8x Air Squats100m jog Strength: BB Split Squats [15 min CAP] from rack or floor5rds6x Light to Moderate [...]

Monday 7/20 Active stretchingWU: 8min5x PVC/BB Leg Shaves5x PVC/BB Front Squat Squats10x total Lunges5x Push Up to DD (w/2 breath pause in DD)20m Tall, Relaxed Side Shuffle L/R 3-4min (warm up [...]

Monday 7.6 WU: 8min100m jog10m Walking Quad Stretch10m Walking Knee Hug5x Push-Up to DD (slow)5x Bird Dog (L/R)5x BB only Back Squats 5rds Strength5x Back Squat (add wgt each rd, work to heavy [...]

Monday – 6.29.20  WU: 10min 8x Push-up Opener 8x Goblet Squat 8x S.A. Swing R/L 100m Jog 5 breath Calf Stretch R/L Skill Work: 4-5rds  6x Suitcase DL  (R/L)  10x Alt [...]

Monday 6/1 WU: 10min5x SUMO DL then Hold Goblet Squat (GSQ) for 3 count5x Kneeling Instep to Hammy L/R10x 1-1-3 Sit-UpsJog 50m, High Knee 25m, Butt Kick 25m (use 100m route) Strength Stuff:6rds [...]

Monday: WU: 5min10x Plank to DD Toe Touch5x Lunge Openers L/R100m jog Prep: 5min8x PVC or BB GMs4x PVC High Pulls15sec Samurai15 sec Gandalf Skill and Mobility:Hang Power Cleans[5-6rds]5-8x Hang [...]

Hey! Enjoy! Monday WU 10min10m Lunge (D/B)5x Sprawls10m Soldier March (D/B)10x KB Swings20m Side Shuffle (D/B)10x KB – GMs S) 5rds after BB only rd6x RDL (work to 40% +/- 1RM DL)10x Push [...]

Friday, April 17th WU: 3rds 100m Jog (30s run in place)15m High Knees (16 stationary High Knees)15m Butt Kicks (16 stationary Butt Kicks)8x Alternating Reverse Lunges20 Single-Leg Hops R/L8x [...]

Monday (Short and Sweet) ActiveWU: 8min8x PVC/BB Good Mornings8x KB Swings8x Lunges8x Push Up to DD20m Side Shuffle 3rds 55-95# (record time, should do this again every two weeks)21 Deadlift15 [...]