- 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)4x 5 Quad Foam Rolling1 Minute Dorsiflexion Matrix
- https://www.youtube.com/watch?v=_atl78uVegA– #barbellphysio #thebarbellphysioThe Barbell Physio – Improving the world’s of athletic performance, injury prevention, and rehabilitation. Specializing in helping improve the strength, mobility, and technique necessary for barbell athletes such as those participating in CrossFit, Olympic weightlifting, and powerlifting..#performanceplusprogramming I have also teamed up with one of the best gymnastics strength coaches in the world, Pamela Gagnon, to bring you the best in fitness programming to reach your goals. Inside of Performance Plus Programming, we have 40+ different plans to help improve the fitness of athletes of all levels. Whether you need increased mobility, want to get your first muscle-up, […]
- Freedom (RX'd)3 sets (Every 7:00)15-12-9Calorie Air Bike60-48-36Double Unders-Womens Calories: 12-10-8* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
- Warm-up skill work: review common faults shown in this video – https://bit.ly/48MUKaT- Then, 8-minute EMOM:Freedom:Even Minute: 4-6 Bar Muscle UpsOdd Minute: 30-second Hollow HoldIndependence:Even Minute: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-upsOdd Minute: 20-second Hollow Hold in Tuck PositionLiberty:Even MInute: 9-12 Ring RowsOdd Minute: 30 seconds of Sit UpsScore is reps of the Even Minute movement
- 1. Movement Prep/Activation and Increasing Heart Rate10:00 AMRAP45-second Air Bike10 Kip Swings8 Ring Rows8 Line Hops4 Up Downs2. Workout Prep3 sets:5/4 Calorie Air Bike (build in pace)10 Double Unders
- https://www.youtube.com/watch?v=4PXDLOf6o_Y– #barbellphysio #thebarbellphysioThe Barbell Physio – Improving the world’s of athletic performance, injury prevention, and rehabilitation. Specializing in helping improve the strength, mobility, and technique necessary for barbell athletes such as those participating in CrossFit, Olympic weightlifting, and powerlifting..#performanceplusprogramming I have also teamed up with one of the best gymnastics strength coaches in the world, Pamela Gagnon, to bring you the best in fitness programming to reach your goals. Inside of Performance Plus Programming, we have 40+ different plans to help improve the fitness of athletes of all levels. Whether you need increased mobility, want to get your first muscle-up, […]
- 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)2x 8 Bretzel1 Minute Couch Stretch20x Shoo the Cat
- Freedom (RX'd)10 Wall Balls (20/14)5 Burpee Box Jump Overs (24/20)-rest 1:00-20 Wall Balls (20/14)10 Burpee Box Jump Overs (24/20)-rest 1:30-30 Wall Balls (20/14)15 Burpee Box Jump Overs (24/20)-rest 2:00-40 Wall Balls (20/14)20 Burpee Box Jump Overs (24/20)-rest 2:30-50 Wall Balls (20/14)25 Burpee Box Jump Overs (24/20)(KG conv: 9/6 WB)* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
- 1. Movement Prep/Activation and Increasing Heart RateCrossover Symmetry or Banded 7’s Warm Up + Hip Halo-into-8:00 AMRAP5 Dynamic Air Squats5 Wall Ball Thrusters10 Hollow Rocks10 Step Ups4 Up Downs2. Workout Prep2 sets:5 Wall Balls2 Burpee Box Jump Overs (build-in height)
- 1. Movement Prep/Activation and Increasing Heart Rate10:00 AMRAP:45 sec Row5 Hang Muscle Cleans (empty bar)5 Front Squats5 Push Press5 Dumbbell Bench Press 10 Ring Rows2. Strength5-4-3-2-1 Hang Squat Clean + Push Press (Build in weight across sets)Set 1: 5 Hang Squat Cleans + 5 Push PressSet 2: 4 Hang Squat Cleans + 4 Push PressSet 3: 3 Hang Squat Cleans + 3 Push PressSet 4: 2 Hang Squat Cleans + 2 Push PressSet 5: 1 Hang Squat Clean + 1 Push Press*Complete each complex unbroken. Rest 1:30 between sets.3. Workout Prep3 sets:3 Dumbbell Power Cleans3 Dumbbell Bench Press -Build in […]