Warm Up: 2 Rounds: Jog 200 Meters 10 Cobra Twists 10 Arm Circles forward 10 Arm Circles Back :20 Plank Hold (straight arms) Conditioning: Split with your partner however you want, but don’t move on to the next exercise until you’re finished with all of the reps 100 Heel Elevated Goblet Squats100 Single DB Floor...Read More
Warm up: 2 Rounds: 20 Alternating Arm Hugs (Swings) 10 Belly Dancer arms 10 Scap Push-ups :10 Bear Crawl 5 Up Downs 10 No Weight Deadlifts L-Sit Progression Week 3 3 sets of;V Sit hold with 1 leg extended x :20-:30 each leg rest :60 b/w sets ( both legs = 1 set) Conditioning: CF...Read More
Warm Up: 1 Round 20 Hands behind head Goodmornings 20 Russian Twists 10 Twisted Crosses Face Up 5 Shoulder Tap Push-ups on Knees 20 Ice Skaters 10 Alternating Lunges in a Plank Barbell Gymnastics: With a PVC pipe or broom handle..EMOTM x 4 Mins5 Snatch Grip DL to above knee (hold for 2 secs above...Read More
Warm Up: 6 minutes moving through the following movements SLOWLY: 10 Squat Rotations (R/L=2) -In a squat, reach one arm up to ceiling in rotational movement, then switch. 5 Up dog into Down dog 10 Grasshoppers each leg 10 Inch Worms (no push-up) 10 Air Squats 10 Reach Backs Stamina: EMOTM x 10 Mins6 Shredders...Read More
Warm Up: 2 rounds: Tabata Style Jog in place Alternating Lunges Standing Forward Fold Cossack Lunges Hollow Lifts Hip Mobility: “27 Squat Routine”Following along with the video: 1 Squat each in your natural squat stance:Toes ForwardToes OutToes in Then Repeat in a wide stance And again in a narrow stance Then repeat with right leg...Read More
Warm Up: 2 Rounds: 20 Jumping Jacks :20 Straight Arm Plank 20 Alternating Plank Shoulder Taps 2 Rounds: 5 Knee Push-ups 20 Mountain Climbers (20 total) 10 Boot Strap Squats Build: Legs 3 sets (10 mins):30-:60 Wall Sit (scale to half the time, but single leg if you’re bad like that)5-15 Towel Hamstring Curls rest...Read More
Warm Up: 1 Round30 Walk the Dog Steps10 Cat/Cow:20 Standing Quad Stretch (each leg) Spend 3-5 minutes trying pistol scaling options-Shrimp Squat-Post Assisted Pistols-Single Leg Descent, Double Leg Ascent-Single Leg Squat to Box-Cossack Squat Conditioning: 4 Rounds: Complete 4 rounds of the snatches and pistols, you may run more than two times per person. Partner...Read More
Warm Up: 5 minutes for quality:10 Death March Steps (unweighted, reach for floor)10 Broomstick Behind the Neck Rotations:20 One Hand Plank (each side)10 Broomstick Kang Squats Build: Boulder Shoulders 2-3 Rounds for quality (8 minutes)-5-8 Single Arm Arnold Presses/arm-5/5 T Push-ups-20 alternating shoulder taps Broomstick “Fran” + “Isabel” *Please ONLY complete this with a broomstick...Read More
Warm Up: Tabata- 3 Rounds (4:30 total)Reach BacksTwisted CrossesJog In Place Build: Hamstrings/Glutes 3-4 rounds (9 minutes)-10 tempo Sumo DB deadlifts (3 sec. lower)-15 DB/KB Swingsrest :60 seconds Mobility: THE GO FAST!5 RoundsEvery :90, Run at a fast, but repeatable, pace for :20, rest until the :90 mark. Conditioning: 12 min AMRAP30 Step ups30 Push...Read More
Warm Up: 2 Rounds::20 Squats pausing 2 seconds in the bottom10 Plank Switch Lunges (R/L=2) 2 Rounds::10 each side Cross Arm Stretch8 Plank to Down Dog (really focus on the shoulder stretch in down dog) Build: Core Power: 3 Rounds for quality-5/5 DB woodchops-10 alternating single leg V-ups-10 Plank Pull-throughs Mobility: 1 Round1:00 Pigeon each...Read More
