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  • WORKOUT OF THE DAY – WEDNESDAY 12/19/18

    Happy Birthday Audrey and Joe! A:  500 m Row4 min Banded Frog Stretch B: 5 x Jefferson Curls5/5 x Clam Shells 10 x Marching Dead Bugs C: Lifting Skills – Front Squat 2 sets x 20 reps with empty barbell2 x 5 reps @ 50% 1 rep max2 x 5 reps @ 60% 1 rep max1…

  • WORKOUT OF THE DAY – TUESDAY 12/18/18

    A: 400 m Run90 degree Shoulder Rotations2.5/5 lb plates, back against wall, elbows at 90d, rotate hands down, back up, into wall slide overhead position3 sets x 8-10 reps 3 sets x 15 reps Lat Engaged Pull Aparts B: Lifting Skills – Squat Clean Review and Warm-Up Round 1 (4 min)15 x Toes-to-Bar50 x High…

  • WORKOUT OF THE DAY – MONDAY 12/17/18

    A:  800 m Fun Run4 min Wrist Mobility & Forearm Smash (LAX)5/5 x 3 Glute Bridge Floor Presses (Light Wt) B: Lifting Skills – Bench Press 2 sets x 20 reps with empty barbell2 x 5 reps @ 50% 1 rep max2 x 5 reps @ 60% 1 rep max1 x 3 reps @ 70%…

  • WORKOUT OF THE DAY – FRIDAY 12/14/18

    A: 400 m Run2 min Banded Squat Hold (Pulling toward post/anchor point)5/5 x Curtsy Lunges5/5 x Plank Kettlebell Drags4 min Glute Smash B: Lifting Skills – Back Squat 2 sets x 20 reps with empty barbell2 x 5 reps @ 50% 1 rep max2 x 5 reps @ 60% 1 rep max1 x 3 reps…

  • WORKOUT OF THE DAY – THURSDAY 12/13/18

    A: 500 m Row4 min Banded Shoulder Distraction B: Shoulder Raises (25/10 lbs)Hold plate in each hand; Keeping your arms extended and locked, bring plates up from the side to shoulder level. Back down, then directly in front of you.3 sets of reps until failure (failure range = 12-20 reps)Seated Kettlebell/Dumbell Press3 sets of reps…

  • WORKOUT OF THE DAY – WEDNESDAY 12/12/18

    A: 3 min Bike (1.5 min 100w + 1.5 150w)4 min Shoulder Smash w/ LAX4 min T-Spine w/ LAX B: x 2 5/5 x Cossack Squats10 x Seated Wall Slides (Arms: W to Y)8 x Squat to Overhead Reach (Both Sides 1 SQ) C: Overhead Squat 2 sets of 20 with empty barbell2 x 5…

  • WORKOUT OF THE DAY – TUESDAY 12/11/18

    A: Ladder Drills (3-4 min) B: x2 5/5 x Bulgarian Squats10/10 x Hamstring Leg Lower (Use Post)50 ft Cat Crawl10 x Plank Scap Retractions C: EMOM Alternating Movements (12 min) Walking Lunges w/ Weighted Barbell Front Rack75/55; 45/35Tip: Make sure knee touches the ground with each step but do not let it crash to the…

  • WORKOUT OF THE DAY – MONDAY 12/10/18

    A:  400 m Run4 min Hamstring Pull Down B: x3 20 x Hip Hinge (Hold PVC Against Back)10/10 x Toe Touches10 x Single Kettlebell Deadlifts Build each set C:  Dead Lift 2 sets of 20 with empty barbell2 x 5 reps @ 50% 1 rep max2 x 5 reps @ 60% 1 rep max1 x 3…

  • WORKOUT OF THE DAY – FRIDAY 12/7/18

    A:  500 m Row B: x3 10 x Toe Touch to Squat5/5 x Cossack Squat to Crossover Lunge10 x Clam Shells (Loop) C: Front Squat! 2 sets of 20 with empty barbell2 x 5 reps @ 50% 1 rep max2 x 5 reps @ 60% 1 rep max1 x 3 reps @ 70% 1 rep…

  • WORKOUT OF THE DAY – THURSDAY 12/6/18

    A: Agility Drills4 min Elevated Pigeon2 min Spiderman Instep B: x2 10 x Double Arm Banded Row10 x Anti-Rotation Push & Pull10 x Prone Files 2.5/5 lbs Plates  C: Single Arm Ring Rows 7/7 – 7/7 – 7/7 – 7/7 Max Effort Shoulder Tap Push UpsLog Push Up CountsRest 1 min Between Sets, thenStatic Hang (Engaged Pull…