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

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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

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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

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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

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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

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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

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