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OTL Fitness

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Message History

Workout: 1_19_26

Monday Warm up1) 3 minute strapless row2) 3x: Push up toe touch x 8 + Hands up squats x 10 + lateral lunges w/rotation x 43) straddle stretch x 1 minute + Pigeon x 60s/60sStrength– 3x: weighted lateral lunges x 6/6 + barbell hip thrusts x 10– 4x: Barbell bulgarian split squat x 8/8 + banded slider pikes x 10 + heels  elevated KB Gob squat x...


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Workout: 1_16_26

Friday Warm up– Parking Lot Run x 2– Coach choice dynamic WorkTeam 12K Ski (45-50 min)1-3K: Slider push (2 sliders, 1 for each hand) **3-6K: Bear crawls6-9K: Plate push **9-12K: Frog hops**20lb Med ball over head every other 3K (see asterisk). 


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Workout: 1_15_26

Thursday Warm up– 2x: Air squats x 20 + Dive bomber push ups x 5 + prone chest stretch x 4– 3x: 10 x Band pass through + KB RDL x 10 – 20/10 x 5: Push ups/FLR Strength1) Bench press: 8-8-8 – After each set: Lateral raises x 10 + ½ kneeling band pull x 10/102) Deadlift: 5-5-5 (double overhand grip)– After each set: Dual DB biceps c...


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Workout: 1_14_26

Wednesday Warm Up– 2x: Palms up plate pull apart x 12 + palms up arm circles x 12/12 + FLR knee to elbow taps x 10– 90s dead hang on rings – 3x: Jumping jacks x 15 + plank wave push ups x 5 + face pulls x 12Strength15 minutes:– 3 cone slider pull/push with 12 mt. sliders at each cone (60 total)– DB Floor press x 8-12– Kickstand RDL x 8/8– Suitcase hold/Press x 8/8Work*1000m Ski ...


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Workout: 1_13_26

TuesdayWarm up– 2x: Side to side leg swings x 10/10 + 6pt knee rotations x 10 forward/10 back– 2x: 6pt banded kick backs x 12/12 + Banded squats x 10 – 3x: Barbell front squats x 10 + prone leg lifts x 5Strength1) Front Squats x 8-8-8 (Light/Moderate weight. Focus on depth. Pull from ground)2) 3x: Front rack position step back lunges x 8 total + Partner hamstring curls x 6 ...


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