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docs.google.com/spreadsheets/d/1E5YeEoKOLpOmhwF5w-N1N5GQFU-kDQw_2J14Xj1jvSs/edit?usp=sharingWarmupTwo sets of:30 Second Side Plank (left)30 Second Scapular Circles from Push-Up Position30 Second Side Plank (right)30 Second Supinated-Grip Hang from Pull-Up BarRest 30 seconds6 Kettlebell Windmills (each side)8 Single Leg Hip Thrusts (each leg) *weighted w/kb10 Alternating Cossack SquatsRest...
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docs.google.com/spreadsheets/d/1sXvbgJ1ZDfJk4k7Ej5aB0kfvMvUCO8N0uWZjenOJqeI/edit?usp=drivesdkWarmupTabata (20 seconds work/10 seconds rest)Plank Shoulder Taps x 2 setsMountain Climbers x 2 setsV-Ups x 2 setsSquats x 2 setsBurpees x 2 setsAerobc Capacity5 Rounds1) Row (20 Seconds)2) Row (40 Seconds)Squat Prepwith an empty barbell perform the following:3 Good...
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YOGA10:00am yogaWOD25 Minute AMRAP50 Calorie Row400m Run30 Wall Balls, 20#/14#20 Deadlifts, 185#/125#10 Burpee Over the bar5 Hang Power Cleans, 185#/125#
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docs.google.com/spreadsheets/d/1ZyHy1_VDCGsSJoNwOt3_rsNgSSLg7SOhMj7jscmfsEc/edit?usp=drivesdkWarmup5 Band walks (L)10 banded air squats 5 Band walks (R)10 banded air squats +10 weighted frog pumps:10 sec hold10 side plank pulses (L):10 sec hold10 side plank pulses (R):10 sec holdAerobic Capacity5 Rounds1) Farmer’s Carry (15 Seconds)2) Kettlebell Hold...
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docs.google.com/spreadsheets/d/1o8jmS7eo8_d3DtYxIqUdEnM8HnHfeB4lVA3IAJn0b9Q/edit?usp=sharingWarmup2 sets of:15 Air Squats10 Russian Kettlebell Swings5 Push Press30 Second Hang From Pull-Up Bar OR Plank HoldRest 60 seconds between sets and gradually increase each effortAerobic Capacity5 Rounds1) Push Press (12 Seconds)2) Dumbbell Press (Strict) (48 Seconds)Skill PrepEMOM X...
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docs.google.com/spreadsheets/d/1WjVfYbIGhw3U3McDddScJ3TN2-pni9E9C15T-wYU00Y/edit?usp=sharingWarmupE90x4Station 1:8 Down Ups8 Sit Ups8 Down Ups8 Toes to Bar•Station 2:8 DB Kick Backs8 DB Lateral raise8 DB Kick Backs8 DB Front RaisesAerobic Capacity5 Rounds1) Double Unders (20 Reps)2) Box Jump (Up to the Minute)Skill PrepEMOM X 41) 3...
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docs.google.com/spreadsheets/d/1E5YeEoKOLpOmhwF5w-N1N5GQFU-kDQw_2J14Xj1jvSs/edit?usp=sharingWarmup2 Sets of:20 Seconds of Plank Walks10 Seconds of Rest2 Sets of:20 seconds of Hanging (switch your grip or try single-arm w/ foot support)10 Seconds of Rest2 Sets of:20 Seconds of Cossack Squats10 Seconds of Rest2 Sets of:20 Seconds of...
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docs.google.com/spreadsheets/d/1sXvbgJ1ZDfJk4k7Ej5aB0kfvMvUCO8N0uWZjenOJqeI/edit?usp=drivesdkWarmup10 DB Snatches5 Burpees10 DB power cleans5 Burpees10 DB front squats5 Burpees+1min plank holdAerobic Capacity5 Rounds1) Front Squat (12 Seconds)2) Back Squat (48 Seconds)Squat Prepwith an empty barbell perform the following:3 Good mornings3 Kang squats6 back squats6 jumping back squats+2...
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Yoga today at 10:00am *bring a matt if you have oneYOGA10:00am yoga
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docs.google.com/spreadsheets/d/1ZyHy1_VDCGsSJoNwOt3_rsNgSSLg7SOhMj7jscmfsEc/edit?usp=drivesdkWarmupThree sets of:Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115Med Ball Rotating Slams (Right) x 5 RepsRest as neededLeft-Arm Suitcase Deadlift & Hold x 5 reps @ 2115Med Ball Rotating Slams (Left) x 5 RepsAerobic Capacity5 Rounds1) Toes-to-Bar...
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