Mobility:
Wrist Mobility
Hip Prep
Shoulder Prehab/Rehab Circuit 1

Warm-Up:
600m Run
(3 Rounds)
50’ Spiderman Crawl
10 Box Jumps
5 Inchworms

Skill:
Burgener Warm-up (Clean Variation)

How We Just Hang around!!!!

Workout of the Day:

3 Rounds
20 Knees to Elbows
20 Double Under
then 200m Run
3 Rounds
15 (HOD) Push Up
20 Double Under
then 200m Run
3 Rounds
10 Power Clean (135/85)
20 Double Under
then 200m Run

Recovery:
Calf Ball Roll and Stretch

Mobility:
Shoulder Prehab/Rehab Circuit 3
-Pullup Retractions
-Barbell Shrugs
- Scap Pushups
- Posterior Capsule Stretch

Warm-Up:
2min Jump Rope
(3 Rounds)
10 Jumping Pull Up
10 Second Handstand Hold
5 Burpees

Upside Down Anyone????

Workout of the Day:
AMRAP in 10 Minutes:
3 Wall Climb
6 Chest to Bar Pull Up
9 Box Jump

Recovery:
Wrist Mobility
Kneeling Wall Adductor Mobs

Mobility:
10 Side Lying Shoulder Rotations
10 Thoracic Extensions
10 Pec Stretch Extensions
5 YTWL’s
10 Yoga Plex
10 Mo’ Money

Warm-Up:
400m Run
(2-3 Rounds)
10 Push Press
10 Barbell Shrugs
10 Pushups
10 Pullups
10 Box Jumps
+ Shoulder Mobility

Workout of the Day:

Push Jerk 1-1-1-1-1-1-1

Recovery:
2 Rounds Shoulder Prehab/Rehab Circuit 1

Post loads to comments

Mobility:
10 Split Stance Kneeling Adductor Mobs
10 Wall Ankle Mobs
10 Forward Lateral Lunges
10 Hip Swings FB/SS
10 Multi-Planar Hamstring Mobs

Warm-Up:
(2 Rounds)
20 Split Jacks
Straight Leg March
High Knee Tuck
Walking Quad Stretch
High Knee Skip
High Knee Run
Figure 4
Butt Kick Run
Side Shuffle w/OH Reach
+ Hip Prep

Skill:
Running Drills (Barefoot)

Carlin the “BEAST”

Workout of the Day:

3 Rounds
500m Row
200m Run

Recovery:
3 way band Hamstring Stretch

Post time and thoughts to comments

Mobility:
10 Shin Box
10 90/90 Stretch
10 Glute Bridge
10 Cat to Camel
5 (each) YTWL’s
10 Yoga Plex.
10 Walking Lunge w/Twist

Warm-Up:
2 Minutes Jump Rope
(3 Rounds)
10 Lateral Heidens
10 Straight Leg March
10 High Knee Skips
10 High Knee Tucks
10 High Knee Runs
10 Figure 4’s
10 Squats
5 Inch Worms
Shoulder Prep

Workout of the Day;

Strength/Power:
Deadlift 2-2-2-2-2 (70% 1RM)

...Then…

3 Rounds
50 Double Unders
50 Pushups
50 Situps

Recovery:
Ball Roll -Calves/Chest

Several people have asked me to do another Hydro Flask water bottle order…so you got it!  Order forms will be at the box on Wednesday, and we will be collecting all order forms and payments on Friday, June 1st.  If you didn’t get a sports cap last time, but want one, you can order these now as well.

Post time and thoughts to comments

Mobility:
10 Split Kneeling Adductor Mobs
10 Wall Ankle Mobs
10 Mo’ Money
10 Spiderman Walk w/Rotation
10 Forward Lateral Lunge

Warm-Up
500m Row
(3 rounds)
10 DB Shoulder Press
10 Archer Rows
10 KB Sumo Deadlifts
+ Hip Prep

Workout of the Day:
Back Squat 20 Reps (5-10 over last effort)

...Rest…

  “Jackie”
1000m Row
50 Thrusters (45)
30 Pullups

Recovery:
Foam Roll Quads/Adductors - 2 minutes

Post time and thoughts to comments

Mobility:
10 Side Lying Shoulder Rotation
10 Split Stance Kneeling Adductor Mobs.
10 Wall Ankle Mobs.
10 Mo’ Money
10 High Knee Tuck to Lunge

Warm-Up:
250m Row
(2 Rounds)
20 Seal Jacks
15 Pushups
10 Swings
5 Lateral Step-Ups (each Leg)
100 Single Rope Jumps

How Will You Feel At the End?????

Workout of the Day:

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.