Keenan

Warm up: Dynamic Warm-up led by coachPre-mobility: Partner hanging T-spine Health and Fitness A. Every 2 minutes, for 12 minutes: Station 1 - Back Squat x 6 reps  Station 2 [...]

Warm up: 3 rounds at an easy pace 200m Jog, 10 air squats, 20 mountain climbers, 20 foot duck walkPre-mobility: Barbell bottom squat x 2 min, Alternating spider man x [...]

Warm up: 4 sets: 60s Row, PVC Pass Throughs, 10 behind the neck PVC press, 10 air squats, 10 good morningsPre-Mobility: Anterior chain smash Health and Fitness:  Four sets of: [...]

Warmup: 5min AMRAP of 10 foot Duck walk, 10 foot inch worm crawl, 10 foot lunge reach and twist, 10 foot side to side, 5 burpees with no push up. Pre-mobility: [...]

Kettlebell: A. 4 sets: With 2 KB's 2 Cleans Walk 6 steps 4 cleans  Walk 6 steps 6 cleans  Walk 6 steps 8 cleans  Walk steps *rest 3 mins, make this [...]

Warmup: 40ft skips, 40ft butt kickers, 40ft high knees, 40ft side shuffle each direction, 20ft Duck walk, 20 PVC Pass thrus, 20 chest pops, 10 arm circle in each directionPre-mobility: [...]

Warmup: Pizza game x 6 mins (5 burpees every time your ab mat hits the ground) Pre-mobility: Banded hamstring stretch Health and fitness/Classic: A. Sumo Deadlift Ramp up:  1x8 @50% 1x5 [...]

Warm up: 3 rounds at an easy pace 200m Jog, 10 air squats, 20 mountain climbers, 20 foot duck walkPre-mobility: Barbell bottom squat x 2 min, Alternating spider man x [...]

Warm up: 4 sets: 60s Row, PVC Pass Throughs, 10 behind the neck PVC press, 10 air squats, 10 good morningsPre-Mobility: Anterior chain smash Health and Fitness:  A. 3 sets: [...]

Health and Fitness/classicA. Warm Up: 500m row + CFW Warm up x2 Pre-mobility: coach's choice   B. "The Gobler"  In teams of 2 200m Buddy Carry (change as needed) or [...]