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Buy in / Mobility – 1 min each Upper Pec Stretch / Overhead Squat on Wall / The Prayer / T-Hip Opener / The Knight / Active Frog / Shoulder External Rotation with PVC / Overhead Squat with PVC (slow and controlled) Prep – 3 rounds 5+5 DB Thrusters or 10 Air Squats 2 Burpees […]
Warm up – 1 min Each Samson Lunge / Roll Over to V-sit / Knight to Hamstring / Bottom of Squat Hold / Wide Hip Opener / Armless Prayer / Seated Wall Slide Prep – Set up and go through a few reps of each United In Movement WOD #5 Every 4 min (3 min […]
Warm up – 3 Rounds 1 min Run 10 Roll Over to V-sit 10 Wall Hinge + Side to Side 10 Yoga Push-up Prep – 2 Rounds 5/5 Hang Clean + Jerk 5/5 Hang Snatch 10 Mountain Climbers 10 Up-Downs 10 Butterfly Sit-ups A) United In Movement – WOD #4 9 min AMRAP Compete – […]
Warm up – 3 Rounds 10 Crossed Side to Side 10 Squat to Stand 10 Knight Stretch on Box 30 sec Samson w/ Side Stretch Prep – 3 Rounds easy pace 5-10 Push-ups 10 Squats 5-10 Push-ups 10 Lunges 5-10 Push-ups 10 Deadlifts A) United In Movement WOD #3 * 20 min AMRAP Compete 20 […]
Warm up – 2 rounds of – 30 sec Jog in Place / 10,10,10 Single Leg Hops / 10,10,10 Double Leg Hops then 2 rounds of – 10 Slow Air Squats / 1 min Bottom of Squat with mobility / 10 Fast Air Squats then 2 rounds of – 30 sec arm swings forward and […]
Rest day Pick a project or chore you have been putting off…..write it down. This is the week to start it!!
