Category

  Intermediate 15 Face pulls 15 Chest press shoulder presses Overhead movement prep: Perform 3 – 5 shoulder CARs (controlled articular rotation’s) Spend 2 minutes in a passive banded overhead stretch. Inhale passively, exhale actively tucking your tailbone and pulling your... READ MORE

  Intermediate 8 – 10 Psoas bar-unders 8 Hip circles / way Sampson lunges x 60 feet Inchworm walkout + push-up x 30 feet Strength: 3 Rounds – 12 TRX Pistols (left) Rest x 30 seconds 12 TRX Pistols (right) Rest x 30 seconds 6 Weighted push-ups or push-up negatives... READ MORE

  Intermediate Monster walk 12 steps in each direction 20 Face pulls 15 Banded lat pushdowns Sampson lunge x 60 feet 6 Single leg hip lifts / side Strength: 4 Rounds – 5 Deadlifts @ 70% 8 Dips 6 Bicep hammer curls / side Muscular Endurance: Complete one set each of: 8... READ MORE

  Intermediate Monster walk 12 steps in each direction 20 Face pulls 15 Banded lat pushdowns Sampson lunge x 60 feet 6 Single leg hip lifts / side Strength: 3 Rounds – 8 Reverse barbell lunges / side @ 45 – 50% of your back squat 1RM 12 – 15 Jumping pull-ups Muscular... READ MORE

  Intermediate 10 Dynamic chest stretches Spiderman walk x 20 feet 20 Face pulls 10 Band pull-aparts 10 Kettlebell deadlifts Strength: Complete the following every 2.5 minutes for 10 minutes – 4 Explosive med ball chest throws 4 Rounds – 4 Rack pulls 6 Dumbbell floor... READ MORE

Intermediate Complete 8 hip circles / side Complete 8 alternating cossack squats / side Complete 12 leg swings / side Complete 12 Lateral leg swings / side Complete 12 psoas march steps on each side Strength: Complete the following every 3 minutes for 12 minutes – 2 – 3... READ MORE

  Intermediate 12 Monster walk steps in each direction 5 Cat-cows 5 Quadruped rotations / side 5 Thread the needle reps / side 10 Band pull-aparts Strength: 4 Rounds – 10 Sumo Romanian landmine deadlifts 15 Banded hamstring curls 6 Overhead dumbbell presses Muscular... READ MORE

Intermediate 10 Dynamic chest stretches 5 Quadruped rotations / side 5 Thread the needle reps / side Strength: Complete the following every 2.5 minutes for 10 minutes – 4 Floor presses @ 65% rest 10 sec, 4 floor presses 12 – 15 Pendlay rows Muscular Endurance: Complete as many... READ MORE

  Intermediate Perform 3 – 5 shoulder CARs (controlled articular rotation’s) Spend 2 minutes in a passive banded overhead stretch. Inhale passively, exhale actively tucking your tailbone and pulling your ribs down closer to your hips. Complete 5 single-arm Y raises with a 5... READ MORE

  Intermediate 12 Monster walk steps 5 Cat cows 5 Quadruped rotations / side 5 Thread the needle reps / side 10 Band pull-aparts Strength: Complete the following every 3 minutes for 12 minutes – 4 Deadlifts @ around 75% Immediately followed by – heavy weighted plank x... READ MORE