A) Warm Up: 2 rounds: Tabata Style Jog in place Alternating Lunges Standing Forward Fold Cossack Lunges Hollow Lifts B) Single Leg Strength: Choose the single leg exercise that is most challenging, but do able for you today and do: Every 3:00 x 3 mins 5-8 reps/side of Single Leg Exercise Choice 5-8 reps/side Cone...Read More
A) Warm Up: 6 minutes moving through the following movements SOWLY: 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 B)Mobility (shoulders/wrists) *10-15 Supinated Grip Passthroughs...Read More
“Marc Frandanowitz” Grab your fitness buddy.. hop on the Zoom Zoom and lets get cookin’!!! 21-15-9Single Arm Hang Squat Cleans (alt. arms as desired)Alt. Single Leg V Up (L + R = 1 rep today, get some) *Each partner will do ALL of the written reps in an “I go, You go” StyleI will complete...Read More
A)Warm Up: 2 Rounds10 Reach backs5 Inch worms10 Face down twisted crosses5 Knee push-ups10 Alt plank shoulder taps5 Air squats10 Alt Lunges B) Conditioning: For Time (15 min Cap)150 Pushups-Every time you break your set you must complete 10 airsquats-DO NOT EXCEED 300 AIRSQUATS Scale so that you can do large sets from the beginning!...Read More
A)Warm Up: -30 jumping jacks 3 rounds-10 alternating Toy solider kicks 5 inch worms (no pushup) w/ a twist10 alt. Walk the dog5 boot strap squats 2 rounds-Unweighted single leg deadlifts x 5/side-12 alternating shoulder taps (slow) B) Core Every 2:00 x sets10 Teapots each side (down SLOW!)20-30 russian twists C) Barbell Gymnastics: “Clean Grip...Read More
Whiteboard Brief: https://youtu.be/KkmCPzzGrXg A)Warm Up: 2 Rounds:5 Inch Worms w/ Push-Ups10 Walk the Dogs10 Slow Good Mornings10 alternating Cossack Squats 1 round::30 seconds jogs in place:15 seconds of high knees:15 seconds of butt kickers Ministry of silly walks:(Shoes off)20 steps on heels (toes up)20 steps on toes20 steps on inside of feer20 steps on outside...Read More
A)Warm Up: 2 Rounds10 Samson Lunges10 Toy Soldier Kicks5/5 Fire Hydrants10 Good Mornings10 Sumo Inch Worms (NO push up) B) Barbell Gymnastics “Burgener Warm Up”10 Round Through (watch the video for the moves)-Dip, Drive-Dip, Drive Shrug-Dip, Drive, High Pull-Dip, drive , Muscle snatch-Overhead Squat-Dip, drive, pull in to bottom of OHS-Snatch C) Lower Body (Hamstrings)...Read More
A)Warm Up: 3 Rounds8 Good Mornings10 Arm Circles8 Scap Push Ups5/5 Bird Dogs B) Mobility (6 Mins) 2 Rounds Through of:Standing Forward fold x :3010 slow cossack lunges (5/5)Bottom of squat hold x :20 rest 1:00 Frog Stretch x 1:00Half Happy Baby x :30 each C) Core: 3 Rounds::10-:20 Hollow Hold10-12 V Ups10-12 Tuck Ups...Read More
Whiteboard Brief: A)Warm Up: :30 Plank on hands10 Plank to down dog:30 Superman hold10 Alternating plank lunges (starting in plank, bring one foot to the outside of the hand, switch) B)Conditioning: (First today) 2 Rounds:4 min AMRAP4 Burpees8 Plank Stairs12 Mountain Climbers (R/L=1)Rest 1 min5 min AMRAP5 V-ups10 Sit-ups15 Russian Twists (R/L=1)Rest 1 min C)Barbell...Read More
