Archives

Warm-up: Tabata Double-Unders Mobility: Anterior Compartment Smash (BSL pg 264), Posterior Chain Floss and Smash, Banded Shoulder Distractions Then, “Cindy” 2o minute AMRAP of: 5 [...]

Warm-up: 3 rounds of 5 OHS with unloaded barbell or PVC, 6 burpees Mobility: Classic shoulder stretch (BSL pg 252), Overhead tissue smash with lax ball (pg 255), Wrist openers Strength: Snatch [...]

Warm-up: 2 in 3 – 30 seconds of each – air squats and slow mountain climbers (use these as a short stretch to begin opening hips) Mobility: Hip Capsule Mobilization – Option 1 [...]

Strength: Strict Press 3-3-3-3-3 Conditioning: 5 rounds with 60 seconds of rest between each round – 2 minutes on the clock for each round. Run 200m then use the remaining time to work each [...]

Warm-up: 3 minutes of push ups & wall balls (alternating every 30 seconds) Mobility: Shoulder band distractions & shoulder barbell smash, Hip band distractions & Russian baby makers, [...]

Warm-up: Junkyard Dawg Mobility: Posterior Chain Floss and Smash, Banded posterior chain mobility, Banded Shoulder Distractions Skill: Today we are working to eliminate the dreaded Stripper [...]

Warm-up: 3 minute AMRAP of “Cindy” Mobility: Glute smash and floss (BSL page 300), T-spine smash extension (pg 232), Overhead tissue smash (pg 255-256) Strength: 8 min EMOM of 1 Power [...]