1.24.20 Warm-up 1:00 Mountain Climbers 1:00 Squat Hold 1:00 Flutter Kicks 1:00 Up + Down Dog Flow With a Partner Bike + 10 Scap Pull Ups, 10 Air Squats, 5
Read Full1.23.20 Warm-up :30 Jumping Jacks :30 Air Squats :30 Blank Bar Good Mornings :30 Jump Squats :30 Blank Bar Bent Over Rows :30 Scap Push Ups :30 Romanian Deadlifts :30
Read Full1.22.20 Warm-up 1:00 Jump Rope Flow (singles and 1-foot hops) 3:00 Band Activations (posterior chain, shoulders) 1:00 Jump Rope Flow (running in place and rhythm movements) 3:00 Overhead Squat Mobility
Read Full1.21.20 Warm-up 2:00 Bike/Row/Run 3:00 Band Shoulder + Hamstring Activation 10 Air Squats 10 Push Ups + Down Dog 10 Clean High Pulls 10 Front Squats 10 Push Press 10
Read Full1.20.20 Warm-up 150m Row 15 KB Deadlifts 15 Plank Shoulder Taps 150m Row 15 Russian KB Swings 10 Plank Up Downs 150m Row 15 American KB Swings 15 Up Downs
Read Full2020.01.18 Metcon (AMRAP – Reps) 26:00 AMRAP w/ a partner 10 squat clean (95/65) 10 box jump over (24/20) 10 push up while one partner completes an entire round, the
Read Full1.17.20 Warm-up 1:00 Row @ 40% Intensity 10 Inchworm + Push Up 1:00 Row @ 60% Intensity :30 Inverted Hold (with scap push up if able) 1:00 Row @ 80%
Read Full1.16.20 Warm-up 10 Up/Down Dogs :20 Scap Pull Ups 10 Strict Presses 10 Up Downs :20 Beat Swing 10 Push Presses 10 Burpees :20 Kipping Knee Raises 10 Push Jerks
Read Full1.15.20 Warm-up :30 Squat Hold 6 Blank Bar Power Cleans 6 Blank Bar Push Presses :30 Plank Hold :30 Single Unders :30 Squat Hold 6 Blank Bar Squat Cleans 6
Read Full1.14.20 Warm-up 3:00 Coach’s Choice Shoulder Mobility 2 Rounds :30 Handstand Hold 5 False Grip Ring Rows 5 Ring Transitions 5 Bar Kips (as big as possible) -then- 5 Snatch
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