Warm-Up.
Roll the Rope for 5-10 minutes.
Followed by…
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up … Read More
Warm-Up.
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – … Read More
Warm-Up.
Thoracic Iso Holds
Then…
Every Minute on the Minute 6 minutes (3 sets):
Even – 3-5 Perfect Parallette Shoot-Throughs
Odd – 3 Romanian Deadlifts @ 2211 tempo
(Hold the bar at your launch position … Read More
Warm-Up.
Overhead Movement Prep
Followed by…
Three rounds of:
Assault Bike x 10 calories
Donkey Kicks x 5
Then…
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Landmine Press … Read More
Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD… Read More