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

    Happy Birthday Audrey and Joe! A:  500 m Row 4 min Banded Frog Stretch B: 5 x Jefferson Curls 5/5 x Clam Shells  10 x Marching Dead Bugs C: Lifting Skills – Front Squat 2 sets x 20 reps with empty barbell 2 x 5 reps @ 50% 1 rep max 2 x 5 reps…

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

    A: 400 m Run 90 degree Shoulder Rotations 2.5/5 lb plates, back against wall, elbows at 90d, rotate hands down, back up, into wall slide overhead position 3 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…

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

    A:  800 m Fun Run 4 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 barbell 2 x 5 reps @ 50% 1 rep max 2 x 5 reps @ 60% 1 rep max 1…

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

    A: 400 m Run 2 min Banded Squat Hold (Pulling toward post/anchor point) 5/5 x Curtsy Lunges 5/5 x Plank Kettlebell Drags 4 min Glute Smash B: Lifting Skills – Back Squat 2 sets x 20 reps with empty barbell 2 x 5 reps @ 50% 1 rep max 2 x 5 reps @ 60%…

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

    A: 500 m Row 4 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…

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

    A: 3 min Bike (1.5 min 100w + 1.5 150w) 4 min Shoulder Smash w/ LAX 4 min T-Spine w/ LAX B: x 2 5/5 x Cossack Squats 10 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…

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

    A: Ladder Drills (3-4 min) B: x2 5/5 x Bulgarian Squats 10/10 x Hamstring Leg Lower (Use Post) 50 ft Cat Crawl 10 x Plank Scap Retractions C: EMOM Alternating Movements (12 min) Walking Lunges w/ Weighted Barbell Front Rack 75/55; 45/35 Tip: Make sure knee touches the ground with each step but do not…

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

    A:  400 m Run 4 min Hamstring Pull Down B: x3 20 x Hip Hinge (Hold PVC Against Back) 10/10 x Toe Touches 10 x Single Kettlebell Deadlifts  Build each set C:  Dead Lift 2 sets of 20 with empty barbell 2 x 5 reps @ 50% 1 rep max 2 x 5 reps @…

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

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

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

    A: Agility Drills 4 min Elevated Pigeon 2 min Spiderman Instep B: x2 10 x Double Arm Banded Row 10 x Anti-Rotation Push & Pull 10 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 Ups Log Push Up Counts Rest…