Monday, November 22

Prep B: x1Bodyweight Squats x20PVC Dislocators x10PVC Overhead Squats x10 A: x4minEMOMEven: Jumping Jacks x20Odd: Kettlebell Swings x20 B: x5, 3,1, eaKettlebell Front Squat 1/2 Kneel Press Stagger Stance Bent Over Row *perform movement on each side then move on to the next movement B: x5, 3, 1, 3, 5Kettlebell Snatch Rest :20 *perform movement on each side […]

Friday, November 19

Prep A: x3PVC Arm Circles x:20 ea direction Arm Hugs x:20Standing Pike Stretch x:20 Prep B: x5Kettlebell Swings x20 *keep rest short between sets  A: x4Hand Release Push Ups x5Bodyweight Squats x5Russian Baby Makers x10  *Release hands on the ground between each push up B: x2Plank Shoulder Taps x10Turkish Get Up x1+1 C: x3Push Ups x51/2 […]

Wednesday, November 17

Prep A: x5minParasympathetic Breathing (90/90) Prep B: x2:30 eaBear CrawlAlternating ScorpionsAirplanesHollow RocksRest 1:00 A: x20min Rep MaxThe Furnace  Get up to hand, down x1/1 One Arm Swings x10/10 Get up trip pod, down x1/1 Kettlebell Swings x20 Goblet Squat x5 Get up to half kneel, down x1/1 Kettlebell Swings x30 Goblet Squat x5 Full Get-Up x1/1 […]

Tuesday, November 16

Prep A: x2PVC Halos x10 PVC Dislocators x10 Walkouts x10Spidermans x10  Prep B: x1Behind the Back Kettlebell Goodmornings x10 Kettlebell Swings x30Plank Shoulder Taps x30 A: x3Kettlebell Clean x3 + Push Press x1 (x2)Rest 2min  *Perform 3 cleans followed by 1 push press. Then perform again on the same arm before completing on the opposite arm for 1 […]

Monday, November

Prep A: x2Spiderman Stretch x:20+:20Bird Dogs x5+5Bodyweight Squat Hold x:20Russian Baby Makers x10 Prep B: x2Jumping Jacks x10PVC Zombie Squats x10PVC Overhead Lunges x10Crossbody Mountain Climbers x10 A: x3Turkish Get Up + Front Squat x3 *Perform “up” portion of the Turkish Get Up, rack the bell and perform 3 front squats then set the bell […]

Saturday, November 13

Prep A: x10minTurkish Get Up x1+1 A: x15minUpper-body Mobility  B: x15minLower-body Mobility  C: x10minT-Spine Mobility  Pick 2-3 movements each and rotate through them for the time allotted. You should feel good when you’re done, not beat up 

Friday, November 12

Prep A: x2PVC Goodmornings x10PVC Side Twists x10PVC Backsquat x10Kettlebell Swings x10  Prep B: x2High Knees x20Butt Kickers x20Outside Heel Taps x20 A: x3Single Leg Deadlift + Kettlebell Clean x5 *Perform as a complex for 5 reps *Clean from the suitcase position of the single leg deadlift  B: x8minEMOMOdd: V Ups x10Even: Tap Crunches x20 C: […]

Thursday, November 11

Prep A: x2Couch Stretch x:30:30Straddle Stretch x:60Pigeon Pose x:30+:30 Prep B: x2Walking Lunges x10 steps Backward Lunges x10 steps Bear Crawl x10 steps Inchworms x10 A: x3Paused Goblet Squat x5 @3:3:3Kettlebell Sumo Deadlift High Pull x5Rest 90s B: x3Plank Walk x20 stepsSuper Planks x20 C: x31min Rep MaxBodyweight Squat Kettlebell Swings Jumping Jacks 

Wednesday, November 10

Prep A: x2PVC Dislocators x10PVC Halos x10+10Kettlebell Halos x10  Prep B: x2Prone PVC Dislocators x10Tiger Push Ups x10  A: x9Turkish Get Up x1+1*Rest 60s  B: x3One Arm Swings x10+10Side Plank x:20+:20Rest 60s C: x21-15-9Pike Push Ups Push Ups Dips D: x2Kettlebell Farmer Carry x30yards

Tuesday, November 09

Prep A: x2Arm Circles x10 ea direction Arm Hugs x20Walkout to Up Dog to Down Dog x5 Prep B: x1Jumping Jacks x20Cossack Side Lunges x10+10Prone Scorpions x10+10PVC Dislocators x20PVC Overhead Lunges x10+10PVC Back Squats x20 A: x2x5-3-1 ladderKettlebell Overhead Squat  *Try to perform all reps in the ladder without setting the bell down.  B: x3Kettlebell Snatch […]