Saturday, December 28th, 2024 – Olympic Weightlifting 198.1
Warm Up 3 Rounds: 10-minute cap 20 PVC Shoulder Rotations/Dislocates 20 Band Monster Walks 5 Empty Bar Good Morning-Back Squat 10 Kneeling Hip Flexor/ Quad Stretch w/ 2s hold [...]
Friday, December 27th, 2024 – Deadlift
Warm Up Foam Rolling Outer Thigh X 30 Seconds per Leg Foam Rolling Inner Thigh X 30 Seconds per Leg Glute Release With Lacross Ball or Foam Roller [...]
Friday, December 27th, 2024 – Flash Class
Warm Up 2 Minutes of Cardio or General Warm-up -Into- Leg Swings 30 Seconds per Side Hip Circles 30 Seconds per Side Arm Swings 30 Seconds Alternating Lunge [...]
Friday, December 27th, 2024 – Bootcamp
Warm Up 2 Minutes of Cardio or General Warm-up -Into- Leg Swings 30 Seconds per Side Hip Circles 30 Seconds per Side Arm Swings 30 Seconds Alternating Lunge [...]
Tuesday, December 24th, 2024 – Flash Class
Warm Up 2 Minutes of Cardio or General Warm-up -Into- 2 Rounds 8 Scap Push-Ups 8 Overhead Press 5 Power Cleans 5 Power Snatch 3 Handstand Push-up Scale [...]
Tuesday, December 24th, 2024 – Bootcamp
Warm Up 2 Minutes of Cardio or General Warm-up -Into- 2 Rounds 8 Scap Push-Ups 8 Overhead Press 5 Power Cleans 5 Power Snatch 3 Handstand Push-up Scale [...]
Monday, December 23rd, 2024 – Squat Sesh
Warm-Up 30 Seconds Foam Rolling Per Leg (Outer and Inner Thigh) 30 Seconds Glute Release (Lacrosse Ball or Foam Roller) per Side 10 Pancake Sit-Ups 10 Hip Circles [...]
Monday, December 23rd, 2024 – Flash Class
Warm Up 2 Minutes of Cardio or General Warm-up -Into- Alternating Lunge With a Overhead Reach X 30 Seconds per Side Dead Hang X 30 Seconds Strict Knees [...]
Monday, December 23rd, 2024 – Bootcamp
Warm Up 2 Minutes of Cardio or General Warm-up -Into- Alternating Lunge With a Overhead Reach X 30 Seconds per Side Dead Hang X 30 Seconds Strict Knees [...]
Sunday, December 22nd, 2024 – Gymnastics
Handstand Push-ups Progression Warm Up (5 minutes) Main Work (50 minutes) Strength 3 x 8 Dumbbell Push Press (moderate weight) [...]
Sunday, December 22nd, 2024 – Overhead Press
Warm Up Foam Rolling Upper Back X 30 Seconds Foam Rolling Lats X 30 Seconds per Side Side Lying Arm Rotations X 10 Reps per Side Chest Stretch [...]
Saturday, December 21th, 2024 – Bootcamp
Warm Up 2 Minutes of Cardio -Into- Leg Swings 60 Seconds per Side Arm Swings 60 Seconds 10 Walking Lunges With a Twist per Side -Into- 2 Rounds [...]