September 2016: Online Coaching


Warm Up


Posture and Breath

Spend at least 10 minutes practicing breathing. Be intentional and make sure you feel this in your lower abdominal cavity, groins, and pelvic floor.


The Functional Progression

FP1 x 20 Total

FP2 x 20 Each Side

FP3 x 20 Total



For Quality

2 Rounds:

20 Each, Banded Shoulder Circuit

10 Each, PVC Warm Up

10 Goblet Squats




Our strength work today will be focused on the warm up, which includes the functional progression and breath work. Please do not disregard the breath work today.



Hero Workout ‘Josh’ in honor of SSG Joshua Hager, United States Army, killed February 22, 2007 in Iraq. Choose a weight for the overhead squats in which you could do 21 in 1-3 sets. You can take the OHS from the rack. The pull-ups can be any style you choose; however, if you have DRA I’d recommend strict PU, ring rows, or inverted rows. Stay at 70% intensity throughout the workout. Make sure you are breathing… in fact, try to make sure you’re breathing in through your nose and either out through your mouth or nose. 


Complete the following:

21 Overhead Squats

42 Pull-ups

15 Overhead Squats

30 Pull-ups

9 Overhead Squats

18 Pull-Ups




2 x 50 Face Pulls

2 x 2 Minutes Each Wall Lunge


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