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May 31, 2018

A.) warm up: 

:60 seconds Couch stretch 

:60 seconds pigeon stretch

:60 second hip floss

B.)Warm up: 500m row

Then

Oh wall squat therapy

3 sets of 3 reps

:3 second pause at 1/4 squat, 1/2 squat, and full squat

C.) Back squat 5x5 

(Add 5# from last weeks back s...

May 30, 2018

A.) warm up:

:60 second oh band distraction

:60 second banded bully

:60 second hip floss

Then:

Emom: 6 minutes

Odd: 3-5 hs kickups with :5 second hold

Even: 15 Russian Kb swings 

Then:

2 rounds with empty barbell

5 press 

5 push press

5 Jerks

B.) press 5x5

(Choose...

May 29, 2018

A.) warm up

:60 seconds couch stretch

:60 second pigeon 

:60 second hip floss

Then

3 rounds of

150m row sprint

10 Kb deadlifts (single Kb between feet)

10 barbell good mornings

B.) Deadlift 4-4-3-3

Start around 70-75% of your 1rm and build to today's heavy tri...

May 28, 2018

Memorial Day Murph!

A.) Mobility

:60 second couch stretch

:60 second banded pec stretch

:60 second oh band distraction

B.) Warm Up

2 rounds of: 

250m row

10 air squats

10 good mornings

10 ring rows

10 pushups

C.) MURPH

1 mile run

100 pull ups

200 pushups

300 air squ...

May 27, 2018

A.) Mobility:

:60 seconds Couch stretch

:60 seconds Pigeon stretch 

:60 second hip floss

B,)  Warm up:

2 rounds standard warm up:

10 Bb back squats 

10 Bb good mornings

10 sit-ups

10 pull-ups/ring rows

10 push-ups

B.) 15-20 minute open skill/make up a missed li...

May 26, 2018

A.) mobility 

:60 second couch stretch 

:60 second banded pigeon stretch

:60 second oh band distraction 

B.) Warm up: 3 rounds of:

10 overhead squats

10 single leg RDLs

10 pistols 5/side

10 kip swings 

10 ring rows

C.) In teams of 2: 30 minute amrap of:

1000m r...

May 25, 2018

A.) mobility 

:60 couch stretch

:60 pigeon stretch

:60 super front rack

B.) Warm up:

3x3 Oh squat therapy 

Pause at 1/4 squat, 1/2 squat, and full squat 

2 rounds of 

3 Clean deadlift

3 Clean pulls

3 Clean High pulls

3 Muscle cleans

3 power cleans

Then 2 rounds

3...

May 24, 2018

A.) warm up:

:60 second oh band distraction

:60 second banded bully

:60 second hip floss

Then:

Emom: 6 minutes

Odd: 3-5 hs kickups with :5 second hold

Even: 10 wall balls 20/14 

Then:

3 rounds with empty barbell

5 press 

5 push press

5 Jerks

B.) press 5x5

(Choose...

May 23, 2018

A.) mobility 

:60 second couch stretch

:60 second oh band distraction

B.) warm up: 2 rounds of:

200M Row

10 Hollow Rocks

10 Kip Swings

10 Ring Rows

10 Push Ups

 :10-:15 Ring Support

C.) 3 sets at each station, pick an option you feel comfortable with

Station 1:

...

May 22, 2018

Tuesday May 22nd 2018

Friday May 14th 2018

A.) warm up: 

:60 seconds Couch stretch 

:60 seconds pigeon stretch

:60 second hip floss

B.)Warm up: 500m row

Then

Oh wall squat therapy

4 sets of 3 reps

:3 second pause at 1/4 squat, 1/2 squat, and full squat

C.) Back...

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