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WARM-UP 1) Banded Dead Bug (band around feet), 10 reps R/L

2) Banded Glute Bridge, 10 reps w/3s hold

3) Alternate parts a & b for 3 sets; change the mobility each round:

a) PVC Pipe Reverse Grip Tempo OHS (5s down), 10 reps

b) Banded Anterior Ankle Mobilization, Frog & Couch Stretch, T-Spine

STRENGTH: 5 Snatch Grip BH Push Press + OHS, 5 reps, 4 super-sets total


1) T-Spine Extension hold/stretch (use med ball & 15lb bar)

2) Pec Smash with Rear Delt Tack & Floss

3) 1st Rib Mobilization

4) Calf Smash + Calf Stretch

WOD: Perform 10 rounds (20-minutes total) of the following:

MIN 1: 10 Box Jump Over’s **

MIN 2: ME reps, Power Snatch (135/95)

**Use remaining time in minute to REST


1) 100m Walk

2) Core Work: Dumbbell Renegade Row, 8-10 reps R/L for 3-4 sets

3) Foam Roll (10 passes per area, start with the t-spine & work your way down)

4) Static Stretch of the Day: Banded Single Leg Hamstring Stretch (2-minute relaxed hold R/L)

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