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Workout of the Day 1.27.20

Workout of the Day 1.27.20

Warm Up 1500m Row + 3x 30sec Banded Hip Flexor Stretch/Leg 10 Opposing Limb Arches 8 Hamstring Leg Lifts/Leg Strength A. Sumo DL 5x10 *All sets are to performed at 50% of your 1rm conventional DL. Metcon 15MIn EMOM Min 1 - 20 Front Rack Rev. Lunge #85/55 Min 2 - 3...

Workout of the Day 1.24.20

Workout of the Day 1.24.20

Warm Up 16mins of Continuous Work 8 Ankle Rocks/Leg 30sec Lat foam Roll/Lat 8 Air Squat w/ Elevated Heel 8 Hanging Scapular Retraction Strength A. Overhead Squat 1x5 @ 60% 1x5 @ 65% 1x5 @ 70% 2x5 @ 60% *For your OHS focus on good positions throughout every rep. Metcon...

Workout of the Day 1.22.20

Workout of the Day 1.22.20

Warm Up 3x 15 Box Step Ups 15 PVC Pass Throughs 8 Quadruped Thoracic Rotation/Side w/ Hip Abduction 20 DU Strength A. Half Kneeling Dynamic Loaded Press 5x8 *For this movement focus on stabilizing the hips for better shoulder support.  Switch stance after 4 reps....

Workout of the Day 1.21.20

Workout of the Day 1.21.20

Warm up Every 5mins x 3 350m Row 30sec Quad Foam Roll/Quad 12 Banded Glute Bridges Strength A. Clean DL 1x5 @ 85% 1x5 @ 90% 3x5 @ 95% 1x5 @ 85% *For all sets, reset properly for each rep. This is not a TnG. Work on mechanics. All percentages based on 1rm Clean. Metcon...

Workout of the Day 1.20.20

Workout of the Day 1.20.20

Warm Up 3x 250m Row 8 Banded Clamshells/Side 8 Hamstring Leg LIfts/Leg 8 Cat/Cow Stretch Strength A. Kang Squat 3x8 B. Back Squat 3x10 *For your Back Squat perform all sets at 55-65% of 1rm.  Focus on good motor control and positions for both positions. Try to do all...