Category

  Intermediate 8 Hip circles each way 10 Psoas march steps / side 2 Rounds – 5 Squat jumps 10 Squats 5 Sampson lunges / side Strength: Work up to a back squat 2-rep or 3-rep max Time cap – 15 minutes Muscular Endurance: 4 Rounds – 6 Rack pulls 12 Banded lat pull-downs... READ MORE

Intermediate Find your overhead press one-rep max and reverse lunge 3-rep max! OR, complete the following if you have already found your maxes: 3 Rounds – 12 Goblet squats 12 Supinated barbell rows 12 Reverse crunches Complete the following for time – 90 Jumping jacks 80 High... READ MORE

Intermediate 20 Dislocates Thread the needle x 8 / side 20 Face pulls 2 Rounds – 10 Push-ups from the knees 10 Inverted rows 5 Bottoms up kettlebell presses / side (light) Strength: Find your Press one-rep max! 10 Psoas march steps / side 2 Rounds – 10 Squats 15 Hip bridges Then,... READ MORE

  Intermediate 20 Dislocates 2 Rounds – 10 Band pull-aparts 15 Face pulls 5 Dumbbell chops / side Strength: Complete the following every 90 seconds for 9 minutes (6 sets): 6 Lateral med ball throws Alternate sides each round Muscular Endurance: 4 Rounds – Pull-up hold... READ MORE

  Intermediate Thread the needle for 8 repetitions on each side Complete 6 quadruped rotations on each side 10 Band pull-aparts 15 Chest-press shoulder-press 10 Dynamic chest stretches Strength: 4 Rounds – 4 One arm rows / side (heavy) 3 Weighted push-ups Muscular Endurance:... READ MORE

  Intermediate Find your deadlift one-rep max! OR, complete the following if you have already found your deadlift 1-RM 3 Rounds – 12 Goblet squats 12 Supinated barbell rows 12 Reverse crunches Complete the following for time – 90 Jumping jacks 80 High knees / side 70... READ MORE

  Intermediate Complete 12 monster walk steps in each direction (forward, backward, left, right) Take 5 minutes to complete the following Thoracic Spine Routine: Foam roller mobilization: Set-up on the floor lying with your butt and feet on the ground with your upper back on... READ MORE

  Intermediate 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 ribs down closer to your hips. Complete 5... READ MORE

  Intermediate 20 Dislocates 2 Rounds – 10 Band pull aparts 10 Sampson lunges (5 / side) 12 Single leg hip lifts (6 / side) Strength: Complete the following every 2 minutes for 8 minutes – 3 Hang squat cleans Muscular Endurance: 3 Rounds – 12 Lower pulley knee-ins 10 Supine... READ MORE

  Intermediate 2 Rounds – 10 Dynamic chest stretches 10 Face pulls 10 Hinge and reaches Spiderman x 20 ft Strength: 3 Sets: 2 – 3 Landmine jerks / side Rest x 2 min Muscular Endurance: Complete the following every 90 seconds for 18 minutes (3 sets): 8 Landmine presses... READ MORE