Warm-up: 3 Sets 20 Second Ring pec stretch 15 Meter high knees 15 Meter butt kicks 15 Rower Pike ups 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 these aim for [...]
Skill: A1: Hang in false grip 10 sec, rest 30 sec A2: 20/20 sec side plank, rest 30 sec X3 set Coaches notes: Focus on maintaining an active shoulder girdle and lats while in the false grip hang. Modify with keeping your feet on the floor and/or with only one hand at a time in [...]
Warm-up: 3 Sets 150 Meter row 10/10 High Kicks Thoracic warm-up 15 Second pec stretch Coaches notes: On the leg kicks, maintain straight legs with toes pointed while bracing through the midline compressing ribs to hips and pulling shoulders down and back. Keep hips and shoulders squared straight ahead depending on which direction you are facing in each [...]
Warm-up: 10 Forward and backward Ape 10 Forward and backward Bear 10 Forward and backward Crab 1 minute of Butt kicks and high kicks within 5 min warm-up run Coaches notes: On the bear walks keep your arms straight while blocking through your shoulder and scap to keep your shoulder girdle activated and strong throughout. [...]
Today is a Rest Day!
Skill: A: Warm up your wrist well then practice any variation of press handstand drills for 10 minutes. Strength: B1: 8 Ring push-ups with turn out @ 22 X 1, rest 30 Sec B2: 10 Beat swings, rest 30 Sec B3: 8 Hollow to L-sit on kettlebells, rest 1 Min X 4 sets Coaches [...]
Today is an Active Rest Day! Warmup: 10 min AB- EASY + 10 min dynamic stretch + A) 60 min AMRAP: 1k row 10 wall walks 5 ring swings + pull to hip in hollow position *3 min REST btwn each round *record times each set + Cooldown: 5 min yoga flow
Warm Up: A: 3 x 10 Leg kicks in each direction ; RAN Forward Side Backward Coaches notes: Maintain straight legs with toes pointed while bracing through the midline compressing ribs to hips and pulling shoulders down and back. Keep hips and shoulders squared straight ahead depending on which direction you are facing in each [...]
Warm-up: Hit about 5 Min of related tissue work, then: 15 PVC pass throughs 15 Push-up walk outs 15 Rower Pike ups Coaches notes: On the PVC pass throughs set your hands in a wide grip that allows you to pass the PVC over your head while maintaining straight arms. Get set with your feet either under [...]
Strength: A: 2 sets 8 Tempo push-ups 30 Supinated hang on bar 6/6 Kettlebell windmills 10 Russian baby maker squats Rest as needed between sets. Coaches notes: On the push ups set your hands shoulder width apart so that your shoulder is stacked directly over your elbow and wrist. Focus on holding a tight [...]
Warm-up: 2 Sets 12/12 Single leg hip thrusts 15 Meter high knee 15 Meter butt kicks 8/8 PVC figure 8's Coaches notes: On the single leg hip thrusts get your body positioned with your shoulder blades on the side of a bench with the barbell at your hip crease. Center your supporting leg and keep your toes facing forward [...]
Skill: A1: 3 x 10 sec hang in false grip ; rest 30 sec A2: 3 x 20/20 sec side plank ; rest 30 sec Coaches notes: While hanging in false grip keep your shoulder girdle active. Pull your shoulders down and away from your ears, compress your ribs towards your hips, squeeze your glutes, [...]
