2021/02/15 Workout of the Day
2021/02/15 General Warm-Up Warm-up 25 Jumping jacks 25 Front jumping jacks 10/10 Spiderman lunges 10/10 Lateral lunges Inchworm + push-ups (5, 4, 3, 2, 1 push-ups). 10/10 Speedskaters 10/10 Arm circles, forward/backward. 10 Arm pretzels 10/10 Shoulder rolls, forward/backward. 0:30/0:30 Lateral neck stretch 0:30/0:30 Posterior neck stretch 10/10 Wrist circles Skill and Build Up Warm-up […]
2021/02/14 Workout of the Day
2021/02/14 General Warm-Up Warm-up Stretch Sequence 2 2 Rounds each leg Perform all 3 stretches on one side and then move to the other side: 0:30 Lunge circles 0:30 Straighten the front leg 0:30 Hands to outside 2 Rounds 10 Air squats 10/10 Side plank dips 10 Walking lunges 0:30 Superman hold (on floor) Skill […]
2021/02/13 Workout of the Day
2021/02/13 General Warm-Up Warm-up 1:00 Easy running 5 Inchworms + push-ups and squats 15 Band pull aparts or rear delt raises 0:30 Spiderman walk Metcon Severin (Time) 50 Strict Pull-ups 100 Hand Release Push-ups Run 5k If you’ve got a 20# vest or body armor, wear it. In honor of U.S. Army Sergeant First Class […]
2021/02/12 Workout of the Day
2021/02/12 General Warm-Up Warm-up 25 Jumping jacks 25 Front jumping jacks 10/10 Spiderman lunges 10/10 Lateral lunges Inchworm + push-ups (5, 4, 3, 2, 1 push-ups). 10/10 Speedskaters 10/10 Arm circles, forward/backward. 10 Arm pretzels 10/10 Shoulder rolls, forward/backward. 0:30/0:30 Lateral neck stretch 0:30/0:30 Posterior neck stretch 10/10 Wrist circles Skill and Build Up Warm-up […]
2021/02/11 Workout of the Day
2021/02/11 General Warm-Up Warm-up EMOM 6:00 Minute 1: Single unders or jumping jacks Minute 2: Cossack squats Minute 3: 0:25/0:25 Side plank dips 2 Rounds 5 Push-ups to down dog (0:05 hold at the end of each rep) 0:30 Squat with hand reaches Skill and Build Up Warm-up *Perform with an empty barbell or PVC/broom […]
2021/02/10 Workout of the Day
2021/02/10 Warm-up Warm-up Joint Prep Routine Execution: 10/10 Turn head side to side. 10/10 Look up and down. 10/10 Swing head in crescent shape side to side. 10 Shoulder rolls forward. 10 Shoulder rolls backward. 10/10 Swing one arm up, while other is down. 10 Swing arms across body at 45º with right arm. 10 […]
2021/02/09 Workout of the Day
2021/02/09 General Warm-Up Warm-up Jump Rope Warm-up 0:20 Single unders. 0:20 Single leg single unders. 0:20 Side to sides. 0:20 Forward and backs. 0:20 In and outs. 0:20 Double unders. 0:20 Triple unders. *0:05-0:10 Rest between movements 2 Rounds 5 Inchworms + updog to down dog 10 Boot strappers 0:30/0:30 Spiderman stretch Skill and Build […]
2021/02/08 Workout of the Day
2021/02/08 General Warm-Up Warm-up 100m run 10 Scap retration push-ups 10 Walking lunges 100m Run 5 Push-ups 10 Air squats 100m Run Metcon Metcon (Time) For time 50 Burpees 400m Run 100 Push-ups 400m Run 150 Walking lunges 400m Run 200 Squats 400m Run 150 Walking lunges 400m Run 100 Push-ups 400m Run 50 Burpees […]
2021/02/07 Workout of the Day
2021/02/07 General Warm-Up Warm-up 3:00 Bike, row, run, or jump rope easy 25 Jumping jacks 25 Front jumping jacks 10/10 Spiderman lunges 10/10 Lateral lunges Inchworm + push-ups (5, 4, 3, 2, 1 push-ups). 10/10 Speedskaters 10/10 Arm circles, forward/backward. 10 Arm pretzels 10/10 Shoulder rolls, forward/backward. 0:30/0:30 Lateral neck stretch 0:30/0:30 Posterior neck stretch […]
2021/02/06 Workout of the Day
2021/02/06 General Warm-Up Warm-up 2 Rounds 0:30 Mountain climbers, foot to the outside of hand 6 Bootstrappers 0:45 Glute bridge 12 Goblet squats 0:30/0:30 Spiderman stretch Strength Metcon Every 3:00 for 9:00 (3 sets) 10 Front squats Minimal Equipment Options With Dumbbells Every 3:00 for 9:00 (3 sets) 10 reps of a tempo dumbbell front […]
