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OTL Fitness

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Workout: 3_10_26
Tuesday Warm up1x: 30s wtd arm circles forward/30s backwards

2x: prone chest stretch x 4 + plank wave push ups x 5

2x: 10 push ups + 15 band pull aparts + 20s dead hang

2x: Barbell push press (add weight) x 10Strength1)  Push Jerk: 8-6-4-2-2

2) 12 minutes: 
– DB bear crawl forward>/<backwards  (lift it up, set it down, don...

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Workout: 3_9_26
Monday Warm up2x: 500m Bike + Lateral band walks x 12/12 + banded glute bridge x 12 + banded kick backs x 12/12

2x: KB banded goblet squat x 10 + Goblet hold at bottom x 15s + squat jumps x 5
StrengthBB front squat: 4 x 8 

3-4x: Bulgarin Split Squat x 6/6 + Split Jump to plate x 6/6 + Hanging side to side knee tucks x 12&nb...

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Workout: 3_7_26
Saturday Warm Up– P Lot Run x 2

– 2x: KB Swings x 10 + V-ups x 10 + push ups x 10 

– 3x: Goblet squats x 10 + Deadhang x 30s + Mt. slider x 20Strength– Hang Cleans 6-5-4-3 > Front Squat 6-5-4-3 

Notes: Complete 6 cleans and go right to 6 front squats. 
Work3x: ski 200m + dual DB Squat x 10

3x: Bike x 15 cals + Barbell Strict Press...

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Workout: 3_6_26
Friday Warm up2x: Squat rotation x 4 + 6pt straight leg kick backs x 8/8 + 6 pt knee rotations x 5F/5B

2x: Forward lunge w/OH reach x 6 + prone scorpion x 4 + sit up to stand x 5

2x: Hip lifts x 5 + Squat jumps x 5 + hinge > squat > hinge > stand x 5
Strength15 min
– KB Dual Swings x 6
– KB Front rack carry > + Farmer carry < (far poles)
...

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Workout: 3_5_26
Thursday Warm up4 minutes team ski – every 8 pulls switch players (teams of 3-4. Warm up pace) 

3x: Body rock > F. Lunge stretch x 10 (alt. Legs each time) + SL RDL x 4/4

3x: BB RDL x 10 + wide stance goblet squat x 8 (increase RDL weight, keep goblet squat light) StrengthEMOM x 8 minutes: 

– 3 Deadlifts
– 3 hang power c...

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