April 5, 2020

Flatten the Curve – Workout 13 Warmup 1 minute jumping jacks 10 Cat Camel + 10 Alternating Quad/Hip/Hamstring Flow + 20 Good Mornings Strength A1.  Single Leg Deadlift 3131 tempo 4 sets of 16 (Up L Down L, Up R Down R), alternating *Note:  Keep lower back flat, not only during each rep, but also…

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April 3, 2020

Flatten the Curve – Workout 12 Warmup 1 minute jumping jacks Sympathetic Breathing Protocol 10 Plank Shoulder Circles + 10 Pushups 10 Alternating Quad/Hip/Hamstring Flow + 20 Air Squats 5 Drop Catch Fast Feet for 5 seconds. Energy System Development 1 minute on / off Down to the Floor + Pushup + Burpee Transition to…

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April 1, 2020

Flatten the Curve – Workout 11 Warmup 1 minute jumping jacks Sympathetic Breathing Protocol 20 Alternating Tricep Stretch + 10 Plank Shoulder Circles L, R + 10 Pushups 10 Cat Camel + 20 Good Mornings Strength 10 min EMOM Odds:  10 sec Tuck Sit on Couch Corner (think parallettes or elevated plates.  🙂 ) Evens:…

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March 31, 2020

Flatten the Curve – Workout 10 Warmup 5 minute easy jog Sympathetic Breathing Protocol 10 Cat Camel + 10 Plank Shoulder Circles – 10 Pushups 5 Half Kneeling Forward Shift with Thoracic Rotation L R – 10 Backwards Lunges 5 Drop Catch Fast Feet for 5 seconds Energy System Development Paced Effort 50 Planche Pushups…

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March 28, 2020

Flatten the Curve  – Workout 9 Warmup 1 minute Jumping Jacks Sympathetic Breathing Protocol 10 Plank Shoulder Circles  L , R – 10 Pushups 5 Bretzel L, R – 10 Air Squats 10 Bilateral Arm Circles – Clockwise, Counterclockwise. Energy System Development 8 minutes up the ladder Strict Handstand Pushups – 2,4,6,8…. Air Squats –…

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March 27, 2020

Flatten the Curve – Workout 8 Warmup 1 minute jumping jacks Sympathetic Breathing Protocol 10 Cat Camel 10 Alternating Quad/Hip/Hamstring Flow – 10 Good Mornings 5 Drop-Catch-Fast Feet for 5 seconds. Energy System Development 1 minute at each Jumping Good Mornings Flutter Kicks Rest x5  Build intensity across sets. 5 minute easy run cooldown.

March 26, 2020

Flatten the Curve Workout 7 Energy System Development 20 min AMQRAP (As many QUALITY rounds as possible) 20 Cossack Squats 16 Staggered Pushups 200 meter run *80-90% ME Notes: Sub regular 10 hand release pushups if staggered is too challenging. Sub 20 side lunges if cossack squats are too challenging. (Keep toes pointing straight ahead…

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March 23, 2020

Flatten the Curve – Workout 6 Warmup Sympathetic Breathing Protocol 10 Plank Shoulder Circles – 10 Pushups 10 Stair Step Calf Stretches (Both feet on the step. Let one heel sink as low as possible. Then flex the ankle so that you are standing on your toes on both feet. Repeat for the other leg)…

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March 21, 2020

Flatten the Curve – Workout 5 Warmup 30 seconds jumping jacks on / off x5 Sympathetic Breathing Protocol 10 Plank Shoulder Circles L R + 10 Pushups 10 Cat Camel + 10 Good Mornings 10 Side Leg Swings + 10-20 sec side plank hold L R Energy System Development 10 min AMQRAP 4 Forward Steps…

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March 20, 2020

Flatten the Curve – Workout 4 Drive to West River Drive and park at the parking lot across the street from Boelson Cottage You’ll find a set of pullup bars just north east from the parking lot where you can complete the workout. Warmup 5 minute easy running Sympathetic Breathing Protocol 10 Bent Over Lat…

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