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So far nicolezapoli has created 142 blog entries.

Lean 011820

By |2020-01-06T18:46:17+00:00January 16th, 2020|Limitless|

ACTIVE RECOVERY DAY! Warmup:  10 min AB- EASY + 10 min dynamic stretch A) 60 min AMRAP:  30 cal on AB 25' Double OH KB Walk 20' handstand walk -or- pike box walk 15 TTB -or- v-ups/tuck ups 10 KB Windmills/arm -or- body weight windmills + Recover Mobility

Lean 011720

By |2020-01-14T18:38:54+00:00January 15th, 2020|Limitless|

Warm-up: 15 Meter carioca 15 Meter high knees 15 Meter straight leg bounding 15 Meter butt kicks x 2 Sets then run 200 meters at a quick pace Strength: Power snatch: 4 Sets of 3 Reps, touch and go, build in weight Strict handstand push-ups to fatigue + kipping handstand push-ups to failure x 4 sets Single leg RDLs [...]

Black Tiger Gymnastics 011720

By |2020-01-10T14:32:02+00:00January 15th, 2020|Black Tiger|

Skill: A: 2 sets: x 30 sec side plank - R x 30 sec scap push ups in hollow body position x 30 sec side plank - L x 30 sec supinated grip hang in hollow body position *Rest 1 min between sets Coaches notes: Maintain hollow body position during scap push ups and the [...]

Black Tiger Gymnastics 011620

By |2020-01-10T14:31:22+00:00January 14th, 2020|Black Tiger|

Skill: A: 3 set 10m burpee broad jump 10m straight leg bear walk 10m crab walk *Rest as needed between sets Strength: B: 4 sets 6 Strict Toes to bar 18 Mountain climbers 6 Strict pull-ups 18 Mountain climbers 4 Bar Muscle-ups *Rest 2 min between sets Coaches notes: Modify the strict TTB by raising [...]

Lean 011620

By |2020-01-14T18:33:13+00:00January 14th, 2020|Limitless|

Warm-up: 2 Sets 200 Meter row or run 10/10 Up and over the fence :30 Skin the cat floor stretch Strength: 4 Sets, Rest as needed after each se4 Barbell Hip Thrusts x 15 Heel Drives x 20 Lower Half Hollow Raise x 15 Workout: Intervals :30 Max Air squats :10 Rest :30 Max KB [...]

Black Tiger Gymnastics 011520

By |2020-01-10T14:30:43+00:00January 13th, 2020|Black Tiger|

Today is a rest day for the program! Rest Day Recovery is made for days like this..

Lean 011520

By |2020-01-06T18:43:32+00:00January 13th, 2020|Limitless|

ACTIVE RECOVERY DAY! A) 30 minute for max distance:  swimming + 30 min of another fun outdoor activity! :) + Recover Mobility

Lean 011420

By |2020-01-06T18:42:57+00:00January 12th, 2020|Limitless|

Warm-up 3 Sets 5/5 High Kicks 10 PVC Good Mornings 10 PVC Overhead Squats 10/10 PVC Hip Swings Strength: EMOM for 12:00 Min 1: 10/10 GHD Side Lift 'n Twists Min 2: 20 KB Bridge Floor Press Min 3: :30 L-Sit Hold Coaches notes: On the L-sit focus on pressing down and away from the [...]

Black Tiger Gymnastics 011420

By |2020-01-10T14:29:51+00:00January 12th, 2020|Black Tiger|

Skill: A: 10-15 min practice butterfly kip on bar Coaches notes: Get a good warm up in for the shoulders, no less than 10 min of your favorite dynamic stretches (inchworms, scap pull ups, bear walks, crab walks, band pull apart, etc). Then while hangin from the bar with thumbs wrapped begin making small butterfly [...]

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