May 21, 2019 – Fitness

Warm-Up. Banded Scarecrow x 60 seconds per position Reverse Snow Angels x 10 @ 3030 Followed by… Two Sets: 30 seconds of Superman Hold 30 seconds of Dumbbell Floor Press 30 seconds of Glute Bridge Marching 30 seconds of Pec Stick (or Medicine Ball) Carry 30 seconds of Plank Toe Taps (or Plank Shoulder Taps) … Read more

May 20, 2019 – Fitness

Warm-Up.Thoracic Iso Holds Band Distracted Hamstring Stretch x 30-60 seconds per side Lateral Banded Walks x 30 seconds each direction Scapular Pull-Ups x 10-15 reps Followed by… Three Sets: Kettlebell Swings (or Kettlebell Snatches) x 10-15 Burpees x 3 Rest 30 seconds A. For time: Row 1000 Meters Rest until relatively recovered, and then… B. … Read more

May 18, 2019 – Fitness

Warm-Up.Coach Nuno’s Running Warm-Up Then… In teams of two, alternating complete rounds, perform 6 rounds each for time of: 400 Meter Run 21 Kettlebell Swings 8 Strict Pull-Ups If you’re performing this without a partner, rest exactly the same amount of time that it took you to perform the previous round, then start your next. … Read more

May 17, 2019 – Fitness

Warm-Up. 3-6 minutes of CARs. Pick your top three areas of need and perform one minute per area. Followed by… Every minute on the minute for 9 minutes (3 sets): Station 1 – Kettlebell Halos x 10 reps (5 each direction) Station 2 – Kettlebell Windmills x 10 reps (5 each direction) Station 3 – … Read more

May 16, 2019 – Fitness

Warm-Up. Scapular Push-Ups x 10 reps Plank Toe Taps x 10 reps Followed by… Two Sets: Assault Bike x 30 seconds Rest 30 seconds Turkish Get-Ups x 3 per side Rest 30-60 seconds A. Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1 … Read more

May 15, 2019 – Fitness

Warm-Up. Every 90 seconds, for 9 minutes (2 sets) of: Station 1 – 30 seconds Bear Crawl + 30 seconds Plank Shoulder Taps Station 2 – 30 seconds per side of Rotational Medicine Ball Throws Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated) Then… Every 2 minutes, for 30 minutes … Read more

May 14, 2019 – Fitness

Warm-Up.12-Minute Warm-Up for Hip Hinge Day A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg) Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg) Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1 Station … Read more

May 10, 2019 – Fitness

Warm-Up Two sets of: 20 seconds of Banded Palloff Hold (Left) 20 seconds of Banded Palloff Hold (Right) 30 seconds of Banded Lateral Monster Walk (Left) 30 seconds of Banded Lateral Monster Walk (Right) 30 seconds of Single-Leg Prone GHD (or Face Up Chinese) Plank (Left) 30 seconds of Single-Leg Prone GHD (or Face Up … Read more