Archives

Warm-up: 15 Burpees – then, coach-led as a group: 10 per side bird dogs 10 per side fire hydrants 4 three-second hold superman Mobility: Static spiderman holds, Barbell calf smash (BSL 379), one [...]

18 Minute AMRAP of: 25 Burpees 25 Wall Balls 25 KB Swings 25 Toes to bar 50 Double-unders Every 3rd minute, run 200m as a group. Complete the items in any order, start anywhere. Get work in! [...]

Warm-up: Partner up for 3 minutes – one partner performs 10 wall balls while the other bar hangs Mobility: Sink Mobilization (BSL pg. 271), thoracic spine roll out, gap and smash (pg. 363) [...]

Warm-up: Dots 2x, Zombie Walks (down & back), Bear Crawl (down & back), Inch worms (dwn) & spiderman’s (back), 15 Burpees Mobility: Do not rush through this! Posterior Chain [...]

Warm-up: Tabata Double-Unders Mobility: Anterior Compartment Smash (BSL pg 264), Posterior Chain Floss and Smash, Banded Shoulder Distractions Then, “Cindy” 2o minute AMRAP of: 5 [...]

Warm-up: 3 rounds of 5 OHS with unloaded barbell or PVC, 6 burpees Mobility: Classic shoulder stretch (BSL pg 252), Overhead tissue smash with lax ball (pg 255), Wrist openers Strength: Snatch [...]

Warm-up: 2 in 3 – 30 seconds of each – air squats and slow mountain climbers (use these as a short stretch to begin opening hips) Mobility: Hip Capsule Mobilization – Option 1 [...]

Strength: Strict Press 3-3-3-3-3 Conditioning: 5 rounds with 60 seconds of rest between each round – 2 minutes on the clock for each round. Run 200m then use the remaining time to work each [...]

Warm-up: 3 minutes of push ups & wall balls (alternating every 30 seconds) Mobility: Shoulder band distractions & shoulder barbell smash, Hip band distractions & Russian baby makers, [...]

Warm-up: Junkyard Dawg Mobility: Posterior Chain Floss and Smash, Banded posterior chain mobility, Banded Shoulder Distractions Skill: Today we are working to eliminate the dreaded Stripper [...]