July 23, 2019 – Fitness

Warm-Up.Overhead Movement Prep Lunge Matrix x 3 steps to each position with each leg Followed by… Two or Three Sets: Turkish Get-Ups x 2 each side Single-Arm Kettlebell Swings x 10 each side Then… A. Every 90 seconds, for 18 minutes (3 sets) of: Station 1 – Landmine Press (right) x 8 reps @ 2111 … Read more

July 22, 2019 – Fitness

Warm-Up.12-Minute Mobility for HHip Hinge Day A. Every 90 seconds, for 18 minutes (4 sets): Station 1 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111 Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010 Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111 B. For time: 400 … Read more

July 18, 2019 – Fitness

Warm-Up.Pec Activation Followed by… Kettlebell Halos x 30 seconds Plank Shoulder Taps x 30 Seconds Glute Bridge Hold x 60 seconds Rest 30 seconds, then… Kettlebell Floor Press x 30 seconds Static Hang x 30 seconds Reverse Snow Angels x 60 seconds Then… A. Every 2 minutes, for 18 minutes (3 sets) of: Station 1 … Read more

July 17, 2010 – Fitness

Warm-Up. Two sets of: Perform 30 seconds each of the following movements… *Station 1 – Banded Palloff Hold *Station 2 – Banded Lateral Monster Walk *Station 3 – Banded Squats *Station 4 – Side Plank Hold *Station 5 – Assault Bike Move through this with as little rest between movements as possible. It should take … Read more

July 16, 2019 – Fitness

Warm-Up. Wall Slides x 10 @ 2020 Perfect Stretch x 10 steps Handstand Hold x 60 seconds (accumulated, if needed) Russian Step-Ups x 10 each side Followed by… 10-12 minutes of Gymnastics Skills Practice of your choice. Then… Four rounds for time of: Row 500 Meters Run 400 Meters 10 L-Seated Dumbbell Presses 10 Dumbbell … Read more

July 15, 2019 – Fitness

Warm-Up.Thoracic Rotation PAILs & RAILsHip Opener w/ Glute ActivationReverse Snow Angels x 20 reps @ 2020 tempo Followed by… Four Sets: 6 Single-Arm Kettlebell Swings 6 Overhead Alternating Reverse Lunges w/ Kettlebell (switch arms each set) Then… A. Every 2 minutes, for 16 minutes (4 sets of each): Station 1 – Split-Stance Romanian Deadlift x … Read more

July 13, 2014 – Fitness

Warm-Up. 4 Minutes of Calf & Hamstring Mobility of Your Choice 4 Minutes of Hip Flexor & Quad Mobility of Your Choice Followed by… Tabata Fun! x 3 sets (rest 10 seconds between stations): Station 1 – Frog Jumps x 20 seconds Station 2 – Rotational Medicine Ball Throws (left) x 20 seconds Station 3 … Read more

July 12, 2019 – Fitness

Warm-Up.12-Minute Mobility for Hip Hinge Day Then… A. Four sets of: Deadlift x 6-8 reps @ 30X1 Rest 45 seconds Russian Step-Ups x 10 reps each leg Rest 45 seconds Push-Ups x 15-20 reps @ 2011 Rest 45 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 10 Burpees 20 … Read more

July 11, 2019 – Fitness

Warm-Up. Jefferson Deadlifts x 10 (slow and controlled) Followed by… 10-12 minutes of Olympic Lifting or Gymnastics skill practice of your choice. Then… A. Four sets of: Front or Goblet Squat x 6 reps @ 3011 Rest 45 seconds 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm Rest 45 seconds Dumbbell Death March x … Read more