Recent Workouts

Sunday, 8/2

Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 Squats
15 Band Good mornings

then,

3 Rounds of
5 Plank to Squat
10 Supine Scorpion
15 Superman

Strength – Back Squat (40 Min)
Prep:
10 w/ bar, 3-4 x 4 working up in weight;

Work:
8-8-6-6-4-4

Met-Con
2 rounds
Row 1:30
:30 Rest
Max Burpees in 1:30
:30 Rest
Max Toes to Bar in1:30
:30 Rest
Max […]

Saturday, 8/1

IMG_8384

Warm-Up
3 Rounds of
20 Jumping Jacks
15 Squats
10 Reverse Hand Spider Lunges

then,

1 Minute Standing Band Lat/Tri stretch each side
1 Minute Standing Calf Stretch each side

Met-Con
Prep:
1 x 3 Hang Hi Pull + 3 Strict Press (bar only) + […]

Friday, 7/31

IMG_8100

Warm-Up
3 Rounds of
12 Arm circles/direction
6 Hanging Scap Retractions
12 Alt Samson Lunges
6 OH Band Pull Aparts

Skill
EMOM for 12min (4x each)

  1. 3-4 Ring I.Y.Ts
  2. 5 Banded Scarecrows
  3. 15 Hollow Rocks (scale to :15 Hollow hold)

Strength – Strict Chin Ups
6 rounds […]

Thursday, 7/30

IMG_8169

Warm-Up
3 Rounds of
10 Wrist Circle/dir,
10 Arm Circle/dir,
8 Squats,
8 Reverse Hand Spider Lunge,
6 Bird Dog Push-Ups

Strength – Clean Complex (30min)
Prep:
3 rds of
1 Pause Extension
4 Hang High Pull
1 Hang Power Clean
4 Pause Front Squat
– work towards 55% […]