Wednesday, September 2nd, 2020
Elevated Load Up
Warm Up
5 min easy Walk/Jog , Bike, Rower (athlete’s choice)
3 Rounds
10 Alt. Knee Hugs 5/5
5 Seal Pose to down dog with heel pedal
3 Rounds with PVC or broomstick
10sec PVC Lat Opener with hip sway
5 Overhead Squats @31x1
(12-14 minutes)
Grim Reaper
Every 3:00 Perform a round of:
4 Devils Press (Athete’s choice on load, I used #40’s)
8 Dumbbell Box Step Overs 24'“/20”
30Sec Max Cals on Bike
5 Total Sets
:90sec CAP each round
Cool Down
Directly into 5 minutes easy pace on Bike after final set. (Or easy walk for 5 minutes)
Kneeling hamstring stretch 1min/side
Friday, September 4th, 2020
Outrun Me
Warm Up
90 degree Pec opener 1min/side
Standing Straddle stretch 1min
Calf stretch 1min/side
10 Leg swings each direction
(Side to side / front to back)
3 Rounds
10 Kang Squats
(13-15 minutes)
6 Pack Cindy
AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats
*At the top of every minute (including 0:00) perform 10 Sit Ups, then pick up where you left off on Cindy.
Cool Down
4min minimum on Bike (or any apparatus/walk)
-Child’s Pose on bench/box/wall 1min
-Seal pose 1min
-Couch stretch 1min/side
Saturday, September 5th, 2020
Outrun Me
Warm Up / Mobility
Foot elevated hip opener 1min/side
kneeling half front split 1min/side
5each direction Fire Hydrants
5/5 Cat/cow
10 Straight arm reaches overhead
3 Rounds
10 air squats
(12-15 mins)
Kick Start
3 Rounds
30 DB Push Press 35/25
20 KB Sumo DL high pulls 53/35
10 Back Squat (body weight)
400m Run
Monday, August 24th, 2020
Swift Clean
Warm Up
Seated Pike Stretch 1-2 mins
Child’s pose on bench/box 1-2 mins
3 Rounds:
10 Plate GTO
10 Alt. Mt Climbers w/ 2 sec hold
10 sit-ups
Tuesday, August 25th, 2020
Outrun Me
Warm Up
Goblet/air Squat Hold (Light) 1min
Standing Straddle 1min
3 Rounds:
100m Run
10 R1: Scap Pulls R2: Kip Swings R3: Pullups (or bent over row w/ any object)
5 reps of:
Lunge + Lunge + Goblet squat (light or body weight) = 1 Rep
Outrun Me
For Time:
800m Run
21 C2B
21 Goblet Squats #70/53
600m Run
15 C2B
15 Goblet Squats #70/53
400m Run
9 C2B
9 Goblet Squats #70/53
Wednesday, August 26th, 2020
Elevated Load Up
Warm Up
Overhead T-Spine rollout 2mins
KB Calf Smash 1min/side
Seal Pose 1min
Run a 6min clock and perform the following for quality:
10 Hollow Rocks
10 Squats above parallel (ea. round improve depth).
Friday, August 28th, 2020
Outrun Me
Warm Up
Pigeon Pose 1min/side Lying front rack stretch 1-2min
10 Split stance reach through to OH reach
6-8 Boot Strappers
3 Rounds w/ and empty BB or PVC/broomstick
5 Press
Gluteus Maximus
AMRAP 14
2,4,6,8 etc...
2 Thrusters #115/75
2/2 Alt. DB Lunges #50's/35's
20 Cals on Air Dyne (Bike)
*Bike Cals stay the same each round.
*Add 2 reps to Thrusters and Alt. DB Lunges each round.
Cool Down
-Bike/walk (or any apparatus for an easy 4-5 minutes)
-Pigeon Pose 1-2mins/side
-Thread the needle stretch 1-2mins/side
Saturday, August 29th, 2020
Outrun Me
Warm Up / Mobility
90 degree Pec opener 1min/side
Down Dog w/ heel pedal :30sec
3-4 Rounds:
3 Burpees
5/5 Box Step ups to lower height
5 Empty BB Bench Press (increasing to light wt) or pushups
Stability Pump
10 Rounds for time:
3 Devil's Press 50's/35's
6 Box Jump 30"/24"
9 Bench Press 135/95
100' Single KB Front Rack Carry 70/53
30min CAP
Blog Post Title One
It all begins with an idea.
It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.
Don’t worry about sounding professional. Sound like you. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. If you read the words back and don’t hear your own voice in your head, that’s a good sign you still have more work to do.
Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.
Blog Post Title Two
It all begins with an idea.
It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.
Don’t worry about sounding professional. Sound like you. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. If you read the words back and don’t hear your own voice in your head, that’s a good sign you still have more work to do.
Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.
Blog Post Title Three
It all begins with an idea.
It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.
Don’t worry about sounding professional. Sound like you. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. If you read the words back and don’t hear your own voice in your head, that’s a good sign you still have more work to do.
Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.
Blog Post Title Four
It all begins with an idea.
It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.
Don’t worry about sounding professional. Sound like you. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. If you read the words back and don’t hear your own voice in your head, that’s a good sign you still have more work to do.
Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.