22 March 2017

This workout can take awhile but we are trying to make sure we are taking care of our bodies while still getting stronger, faster, awsomer. Focus on the warm-up just as much as you focus on the workout.



Foam Rolling: Thoracic/Lats (Upper Back) – 2:00

With the foam roller on the ground, wrap your arms as far around yourself as you can, as if you are hugging yourself. This will open up portions of the back that you can isolate pressure on with the foam roller. After 1:00 with arms across your body, complete the second minute with both arms extended above your head, elbows locked out and hands together. Move about through the 2:00 seeking out tight areas.

Banded Shoulder Distraction – 1:00 Each Side

Wrist Stretches – :30s in each position

Pigeon Pose – 1:00 each hip
3:00 Light Ski Erg, Bike, or Row.
2 Rounds:
5 Scap Retrations
6 Spiderman and Reach
7 Russian Baby Makers
2:00 Moderate Ski Erg, Bike, or Row.
2 Rounds:
5 Strict Pull-Ups
6 Pushups
7 Slow Air Squats
1:00 Moderate/Fast Ski Erg, Bike, or Row.
2 Rounds:
5 Kipping Pull-Ups
6 Slow Burpees
7 Calorie Bike*
*If we do not have a bike today, our best substitute here will be rowing for calories

3 Rounds:
14/9 Calorie Assault Bike
15 Pull-Ups
9 Burpees
Chin-over bar pull-ups and regular burpees (not over the bar). Let’s bring the intensity.
If we are using a Schwinn Air Bike today, complete 21/15 Calories per round.
If we are using a rower today in the absence of a bike, complete 21/15 calories per round.

With a Running Clock in the Background:
Light Bike or Row for 20:00
Complete the following active mobility, and return back to our bike or row. Clock continues to run throughout. Conversational pace throughout. This is a flushing effort coupled with active mobility.
At the 4:00… Complete 5 Slow Inchworms Walks – Video HERE
At the 8:00… Complete 10 Alternating Samson Lunges – Video HERE
At the 12:00… Complete 15 Russian Baby Makers – Video HERE
At the 16:00… Complete 20 Wall Squats – Video HERE
… Any time remaining, Bike or Row to the 20:00 to complete the portion.
To finish, perform 2:00 on each leg – Couch Stretch (Video HERE)

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