Skill: A1: 3 x 10 sec active hang in false grip ; rest 30 sec A2: 3 x 20/20 sec side plank ; rest 30 sec Coaches notes: On your false grip hang on rings begin with "karate chopping" the rings with the part of your arm where your wrist and palm meet. Wrap your [...]
Warm-up 2-3 Sets Run 100 Meters 10 Double leg bounding 10 Yard "A" Skip 10/10 Yard Carioca 10 Yard High knees forward, 10yrd backward Coaching notes: On all bounding movements aim to land lightly on the ball of your foot lightly kissing your heel to the floor before bounding upward. Keep your torso upright as best as possible [...]
Today is an active rest day for the program! 45 Mins of one of the following: Rowing Biking Swimming Running
Warm-up: 3 Sets Run or Row 400 Meters 15 PVC Good mornings 20 PVC Pass Throughs 10/10 Up and Over the Fence Coaches notes: On the good mornings please make sure to keep your back tight and flat all the way through. If you have tightness in your hamstrings and low back then you may ease some of that [...]
Skill: A: Warm up your wrists well then practice for 10 min handstand pressing drill variations of your choice Strength: B1: 4 x 8 Ring push ups with turn out @22X1 ; rest 30 sec B2: 4 x 10 Beat swings ; rest 30 sec B3: 4 x 8 Hollow to L-sit on Kettlebells ; [...]
ACTIVE RECOVERY DAY! Warmup: 20 min AB- EASY + 10-15 min mob of choice to focus on + 5 Rounds for max cals: 2 min on AB at 90-95% ; 2 min rest + Cooldown: 5-10 min yoga flow Here is your Recover Mobility
Skill: A: 10 Min practice Ring muscle-ups with rings in hips height and athlete from the floor. Use false grip and pause 3 sec in each position. Coaches notes: Position 1: top of the pull with elbows pointed straight ahead and fists touching each other - pulling to the top of your rib cage - [...]
Warm up: Easy jog 400 Meters 10/10 Hip circles 20 Meter High knees 20 Meter Butt kickers 20 Meter "A" Skip 20 Meter High kicks Coaches notes: On your high knees and butt kicks focus on keeping your eyes straight ahead keeping your torso vertical with your shoulders stacked over your hips and braced through your midline. With both of [...]
Strength: A: 3 sets of: 30 Second Side Plank - L 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank - R Coaches Notes: On the side plank place your free hand on your hip and pull your elbow and shoulder back while looking up to help keep your hip open and body [...]
Warm-up: 2 Sets 10/10 Ankle roll outs 10/10 PVC leg swings 10/10 Hip circles :20-:30 Inverted hollow hold Coaches notes: On the leg swings, focus on maintaining straight legs with pointed toes. Keep your hips and shoulders squared to the direction you are facing. On the inverted hollow aim to maintain a tight, hollow body position throughout only walking [...]
Today is a Rest Day! Rest Day Recovery is made for days like this…
ACTIVE RECOVERY DAY! Warmup: 10 min AB- EASY + 10 min dynamic stretch + A) 60 min AMRAP: 40 cal on AB 10 TGU/side 20' HS Walk 10 Pistols/leg 2 Rope Climbs + Cooldown: 5 min yoga flow Here is your Recover Mobility Coaches notes: On the TGUs focus on keeping your shoulder strong and active [...]
