Soft Tissue:
Foam Roll
- T-Spine
- Lats
- Quads

Mobility:
10 Squat to Stands
10 Kneeling Adductor Mobs
10 Wall Ankle Mobs
10 Spiderman Walk to Rotation

Warm-Up:
250m Row
2 Rounds
Burgener Warm-up
10 OHS
10 Pushups
10 Archer Rows
10 Box Jumps

Skill:
Power Snatch Review

HAPPY 11th BIRTHDAY AALIAH BENGE, WE LOVE YOU!!

Workout of the Day:

5 Rounds for Time:

6 Power Snatch (95/65)
250m Row

Post time and thoughts to comments

Soft Tissue
Foam Roll
- Quads
- IT Bands
- Adductors
Ball Roll
- Calves
-Peroneals

Mobility
(2 Rounds)
10 Scorpion Stretch
10 Iron Cross
10 Quadriped Torso Rotations
10 Squat to Stands
10 Mo’ Money

Warm-up:
1 minute Jump Rope
(2 Rounds)
10 Heidens
10 Lateral High Knees
10 Mountain Climbers
10 Hollow Rocks
10 Pullups
+ Speed Ladder

Ready to Play?????

Workout of the Day:

  “Deck of Cards”

Hearts = Burpees
Clubs = Squats
Diamonds = Swings
Spades = Situps
**Jokers are 100m Run**

Work through deck of cards doing the number and movement of the suit until entire deck has been completed.

Post time and thoughts to comments

Soft tissue:

Ball roll:
Pec
Tris
Infraspinatus

Mobility/3 Rounds:

10 Seal jacks
10 Spiderman walk w/rotation
10 Push ups
10 High knee tuck
10 Mo money
10 Wall hip flexor MOB

Work out of the Day:

A1) Bench press
80% x 5, 83% x 5, 87% x 5, 90% x 3, 93% x 3
A2) Single leg DB step ups
4 sets of 5 reps

B1) Muscle snatch (from ground)
3 sets of 6 reps
B2) Single leg deadlift
3 sets of 8 reps

C)  Ring bridges
2 sets of 10 reps

Soft tissue:

Foam roll:
T-spine
Quads

3 Rounds:

1 minute jump rope
10 wall balls
10 sit ups
10 ring rows
5 push ups w/rotation
      then….
Shoulder prep
Hip prep

Happy 12th Birthday Miss Lauryn Benge, we love you!

Work out of the Day:

5 Rounds:

3 minute AMRAP of:

3 DB 1-arm snatch (ea arm) 45/35
6 Push ups (hands off deck)
9 Squats

1 minute rest between rounds.

Post thoughts to comments.

Soft tissue:

Foam roll:
T-spine
Lats
Quads
Adductors

Ball roll:

Calves
Peroneals

Mobility/ 2 rounds:

10 Split stance kneeling adductor MOB
10 Hip swings fb/ss
10 Rollover to v-reach
10 High knee tuck to lunge

Warm up/ 2 rounds:

10 Push ups
10 Knees to elbows
10 Hip extensions
10 Archer rows
10 Scapula pull downs
10 Pass throughs
      then…
250 m row

Work out of the Day:

7 Rounds for time of:

7 Push jerks 135/95
7 Pull ups
35 Double unders

Post thoughts to comments.

Soft Tissue:
Ball Roll
- Calves/Peroneals
- Arch of Foot
-Infraspinatus

Mobility:
(2 Rounds)
10 1 leg Supine Bridges
10 Wall Hip Flexor Mobilizations
10-Wall Ankle Mobilizations
10 Squat to Stands
10 No Money

Warm-Up:
1 minute Run in place
(2 Rounds)
10 Step-ups
10 Groiner Stretch
10 Ring Pushups
10 In-Place Heidens
10 V-ups

“Live life like no other so that you may live life like no other”

Workout of the Day:

10 Rounds for time of:
10 Weighted Box Jumps (25/15)
10 Box Jumps

Post Wod:
3 Rounds
A1) 1 minute Plank Hold
-:30 sec Rest
A2) 5 Pallof Press Iso Holds
-:30 sec Rest

Post thoughts to comments

Soft tissue:

Foam roll:
Quads
Adductors
Lats

Mobility:
10 Split stance kneeling adductor
10 Wall ankle MOBS
10 Spiderman walk w/rotation
10 No money

Warm up:

2 Rounds:
10 Wall balls
10 K2E
10 Push ups
10 Ring dips
10 Hip extensions

Work out of the Day:

A1) Front Squats
83% x 3, 87% x 3, 90% x 3, 92% x 3, 94% x 3

A2) 5 pull ups EMOM x 10 minutes

A3) Speed deadlifts 60% 1RM
2-2-2-2-2 (30 sec rest between sets)

    then….

7 Rounds for time of:

10 weighted box jumps
10 box jumps

Post thoughts to comments.