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
Warm-Up.
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or … Read More
Warm-Up.
Full Body CARs Routine
Followed by…
Static Hang x 60 seconds (accumulate if needed)
Y’s, T’s & W’s x 5 reps each
Handstand Hold x 60 seconds (accumulate if needed)
Then…
A.
Every 2 … Read More
Warm-Up.
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day
Then…
A.
Every 90 seconds, for 12 minutes (2 sets):
Station 1 – Barbell Hip Thrusts x 8-10 reps @ 20X1
Station 2 – Kettlebell … Read More