Category Archive

Mobility – Prep: 2rds Crab Walk 100′ x20 Walking Lunges x20 Good Mornings Then Banded Lat Stretch 1min per side Banded Shoulder Stretch 1min per side   Workout: In teams of 2: Row 2k then 50 Pushups 100 KBS

Mobility – Prep: 2rds Bear Crawl 100′ x30 Walking Toe Touches x30 Butt Kickers Then Banded Hamstring Stretch 1min per leg Couch Stretch 1 min per leg Hip Rotation Stretch on All 4s 1min per leg   Workout: 6 Rounds of: 250m Row 10 Goblet Squats 10 Pullups/Ring Rows 5 SBGU

Mobility – Prep: 2rds Bear Crawl 100′ x30 Walking Toe Touches x30 Butt Kickers Then Banded Hamstring Stretch 1min per leg Couch Stretch 1 min per leg Hip Rotation Stretch on All 4s 1min per leg   Workout: Row 1000m rest 5min 50 Wall Balls

Mobility – Prep: 2rds Crab Walk 100′ x20 Walking Lunges x20 Good Mornings Then Banded Lat Stretch 1min per side Banded Shoulder Stretch 1min per side   Workout: Run 400m 10 Renegade Rows (ea. arm) Run 400m 20 Walking Lunges (weighted) Run 400m 20KB Swings Run 400m

Mobility – Prep: 2rds Bear Crawl 100′ x30 Walking Toe Touches x30 Butt Kickers Then Banded Hamstring Stretch 1min per leg Couch Stretch 1 min per leg Hip Rotation Stretch on All 4s 1min per leg   Workout: Row 2K (RVAFit Benchmark)

Mobility – Prep: 2rds – Crab Walk 100′ x20 Walking Lunges x20 Good Mornings Then Banded Lat Stretch 1min per side Couch Stretch 1 min   Workout: AMRAP 15: 5 DB Push Press 10 Ring Rows 200m Run

Mobility – Prep: 2rds Bear Crawl 100′ x30 Walking Toe Touches x30 Butt Kickers Then Banded Hamstring Stretch 1min per leg Couch Stretch 1 min per leg Hip Rotation Stretch on All 4s 1min per leg   Workout: EMOM 20: Alternate 5-10 Burpees and 10 Goblet squats   Ex: Minute one = 5 Burpees and 10 Goblet squats Minute two …

Mobility – Prep: 2rds – Bear Crawl 100′ x30 Walking Toe Touches x30 Butt Kickers Then Banded Hamstring Stretch 1min per leg Couch Stretch 1 min per leg Hip Rotation Stretch on All 4s 1min per leg Workout: Row 500m every 4min 4 times

Mobility – Prep: 2rds – Crab Walk 100′ x20 Walking Lunges x20 Good Mornings Then Banded Lat Stretch 1min per side Banded Shoulder Stretch 1min per side   Workout: 800m Run then 2rds x10Pushups x15 Situps x20 Air Squats then 800m Run

Mobility – Prep: 2rds Bear Crawl 100′ x30 Walking Toe Touches x30 Butt Kickers Then Banded Hamstring Stretch 1min per leg Couch Stretch 1 min per leg Hip Rotation Stretch on All 4s 1min per leg Workout: x5 50′ Prowler Pushes Then in teams of 2 2rds: x50 Wall Balls x50 KB Swings