2020/12/21 Workout of the Day

2020/12/21 General Warm-Up Warm-up 3:00 Row, bike, run, or jump rope at an easy pace 8/8 Spiderman lunges 10/10 Lateral lunges Inchworm + push-ups (5, 4, 3, 2, 1 push-ups). 10/10 Windmills 10/10 Arm circles, (forward/backward). 10/10 Arm pretzels 10/10 Shoulder rolls (forward/backward). 10/10 Wrist circles Skill and Build Up Warm-up Hang Power Clean Progression […]

2020/12/20 Workout of the Day

2020/12/20 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 […]

2020/12/19 Workout of the Day

2020/12/19 General Warm-Up Warm-up 5:00 Bike or row *At the top of each minute perform a 0:10 hard effort. 2 Rounds 0:45 Plank walk ups 0:30 Wall press stretch 3 Wall walks Skill and Build Up Warm-up Dumbbell Push Press Progression 1 (~4:00) 5 Dip and hold 5 Dip and drive slow 5 Dip and […]

2020/12/18 Workout of the Day

2020/12/18 General Warm-Up Warm-up 3:00 Row, bike, run, or jump rope at an easy pace 8/8 Spiderman lunges 10/10 Lateral lunges Inchworm + push-ups (5, 4, 3, 2, 1 push-ups). 10/10 Windmills 10/10 Arm circles, (forward/backward). 10/10 Arm pretzels 10/10 Shoulder rolls (forward/backward). 10/10 Wrist circles Skill and Build Up Warm-up Clean and Front Squat […]

2020/12/17 Workout of the Day

2020/12/17 General Warm-Up Warm-up 3:00 Run, row, or bike at an easy pace Kettlebell Warm-up Series (J) (Whole body focus) 2 Rounds: 5 Right-arm single-arm overhead lunges 5 Right-arm single-arm kneeling press 5 Right-arm kneeling windmills 5 Left-arm single-arm overhead lunges 5 Left-arm single-arm kneeling press 5 Left-arm kneeling windmills Metcon Chelsea (AMRAP – Rounds […]

2020/12/16 Workout of the Day

2020/12/16 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 […]

2020/12/15 Workout of the Day

2020/12/15 General Warm-Up Warm-up 5 Rounds 0:20 Single leg single under 0:10 Rest 2 Rounds 0:10 Double unders or attempts 0:20 Rest "Modified Hinshaw Running Warm-up" 10yds Over the hurdle 10yds Knee to chest 10yds Figure 4 10yds Walking Samson stretch 10yds Toy soldiers 0:30 Sitting arm swings 0:30 Standing arm swings 10yds Toes out […]

2020/12/14 Workout of the Day

2020/12/14 General Warm-Up Warm-up 2 Rounds Plate Hop Sequence 1. In and outs. 2. Alternating feet side hops. 3. Alternating feet forward hops. 4. Single leg forward hops. 5. Both feet side hops. 6. Plank hand walk. *Perform each movement for 0:20 and rest 0:05 between movements. 2 Rounds 10 Pass throughs 10 Scap push-ups […]

2020/12/13 Workout of the Day

2020/12/13 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 […]

2020/12/12 Workout of the Day

2020/12/12 General Warm-Up Warm-up 8:00 AMRAP at a moderate pace 100 Single unders or 35 jumping jacks 5 Push-ups to down dog 10 Hollow rocks 10 Walking lunges Skill and Build Up Warm-up Dumbbell Push Press Progression 1 (~4:00) 5 Dip and hold 5 Dip and drive slow 5 Dip and drive fast 5 Dumbbell […]