Blog

BLOG

quill

 

Mark
1 day 7 hours ago

Saturday 10.16.21


 


 

GET WARM


 

1:00 Bike


 

MOBILITY

1:00 Pigeon Pose (each side)

1:00 Pole/Rig/Rack Assisted Squat


 

Mark
2 days 7 hours ago

Friday 10.15.21


 

GET WARM


 

BUDDY ROWING

Partner 1: Rows 200 Meters

-Objective: monitor stops at exactly 200 Meters


 

Mark
4 days 7 hours ago

Wednesday 10.13.21

 

 

"OH MY TOSH"

 

[On the 0]:

200 Meter Run + 3 Deadlifts (225/155)

[On the 2]:

400 Meter Run + 6 Deadlifts (225/155)

[On the 6]:

600 Meter Run + 9 Deadlifts (225/155)

Mark
5 days 7 hours ago

Tuesday 10.12.21

 

Part 1: Build to A Heavy 3 Front Squat
[15 Minute Window]

*Score = Heaviest Load

 

Part 2: "HEARTACHE"

Mark
6 days 7 hours ago

For Time:
100/80 Calorie Row
50 Dumbbell Hang Power Snatches (50/35)
30 Dumbbell-Facing Burpees

Directly Into..

150ft Single Dumbbell Overhead Walking Lunges (50/35)
*Completed in 6x25ft Increments

Mark
1 week 1 day ago

Saturday 10.09.21


 

GET WARM


 

1:00 Each

PVC Pass Through

PVC Good Mornings

Air Squats

Straddle Stretch

Line Hops

Up Dog


 

Mark
1 week 2 days ago

Friday 10.07.21


 

GET WARM


 

0:30 Inchworm

0:30 Downdog

0:30 Active Spiderman

0:30 Active Samson

0:30 Knuckle Drags

0:30 Alternating Quad Stretch

Mark
1 week 3 days ago

Thursday 10.07.21


 


 

GET WARM


 

CORE BUY IN

0:30 Row

0:30 Plank

0:30 Plank to Push Up


 

0:30 Row

0:30 Side Plank (L)

Mark
1 week 4 days ago

Wednesday 10.06.21


 


 

GET WARM


 

0:30 Bike Easy Pace

0:30 Bike Moderate Pace

0:30 Bike Fast Pace


 

0:30 Quad Stretch (each side)


 

Mark
1 week 5 days ago

Tuesday 10.05.21


 

GET WARM


 

LINE DRILLS

20ft. Knee Hugs

20ft. Knuckle Drags

20ft. Quad Walk

20ft. Cradle Walk

20ft. Walking Spiderman

20ft. Side Lunge

Categories