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Workout of the Day 8.5.20

Workout of the Day 8.5.20

Warm Up  Every 4mins x 16mins 400m Jog 8 Hamstring Leg Lifts/Leg 30sec Brettzel/Side Strength A. Muscle Snatch 5x8 B. Overhead Box Squat 5x10 *Build in weight without compromising  your form or technique.  Focus on good positions. Metcon  12min EMOM Min 1 - 10 Dual KB...

Workout of the Day 8.4.20

Workout of the Day 8.4.20

Warn Up  1000m Row + 3x 30sec Couch Stretch/Leg 30sec Lower Gut Smash 20 PVC Pass Throughs Strength A. Seated Lat Pulldowns w/ Band + PVC Pipe 5x10 B. Ring Rows 5x15 *Focus on good positions and control of both movements. Metcon For Time (16min Cap)...

Workout of the Day 8.3.20

Workout of the Day 8.3.20

Warm Up  14mins of Continuous Work 250m Row 8 Quadruped T-spine Rotation w/ Hip Abduction/Side 8 Supinated Hanging Scapular Retractions 8 Russian KBS Strength A. Muscle Clean 5x8 B. Segmented Clean Deadlift (3 pauses) 5x5 *Focus on good positions, technique, and...

Workout of the Day 7.31.20

Workout of the Day 7.31.20

Warm Up 14 mins of Continuous Work 30sec T-Spine Foam Roll 30sec Lat Foam Roll/Lat 50 Singles 10 Serratus Walks Strength A. Modified Rope Climbs 5x3 B. Push Press (tempo 31x1) 6x10 *Keep the weight under 50% of your 1rm for your Push Press  Metcon 5x 6 Hang Power...