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So far nicolezapoli has created 490 blog entries.

Lean 071620

By |2020-05-26T04:32:00+00:00July 14th, 2020|Limitless|

Warm-up: 2 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 [...]

Lean 071420

By |2020-05-26T04:21:01+00:00July 12th, 2020|Limitless|

If you are missing a piece of equipment, click here for a substitution list Warm up: Run or Row200 Meters 15 Pogo Jumps :20/:20 Couch stretch :20 Over/under arm swings WORKOUT: For Time 3 Rounds 400 Meter run 20 Dumbbell snatch 35# Rest 5 min Coaches notes: On your dumbbell snatches aim to keep your hips and shoulders squared straight [...]

Black Tiger Gymnastics 071420

By |2020-05-24T20:09:58+00:00July 12th, 2020|Black Tiger|

Today is an active recovery/ rest day for the program! C: 7 rounds not for time: 1/1 Handstand walk progressions around the box (Feet on box, hips above shoulders) 20 Sec active neutral hang in hollow position 2 Wall walks 5 Candlestick roll up with feet together Coaches notes: Maintain focus on holding best position throughout each [...]

Black Tiger Gymnastics 071320

By |2020-05-24T20:07:07+00:00July 11th, 2020|Black Tiger|

Skill: A: 2 Sets 10 Sec false grip ring row hold in hollow position 10 Sec top of a pull hold  10 Sec bottom of dip hold (Rings squeezed into your armpits) 10 Sec support hold with slight turn out Coaches notes: On the false grip ring row hold begin with "karate chopping" the rings with [...]

Lean 071320

By |2020-05-26T04:12:45+00:00July 11th, 2020|Limitless|

If you are missing a piece of equipment, click here for a substitution list Warm-up 2 Sets 5/5 Spiderman push-ups 5 Up/Downward Dog 10/10 PVC side to side Swings 5/5 PVC Figure 8's Coaches notes: On the leg swings, focus on maintaining straight legs with pointed toes. Keep the hips and shoulders squared to the direction you are facing. Strength: [...]

Black Tiger Gymnastics 071220

By |2020-05-24T19:56:21+00:00July 10th, 2020|Black Tiger|

Skill: A: 10 min free handstand balance practice without moving hands. Coaches notes: On the handstand hold focus on keeping your arms at full extension creating a straight line from your wrist to your shoulder and all the way down to your hip aiming to connect your upper and lower half creating vertical alignment throughout [...]

Lean 071220

By |2020-05-25T17:15:06+00:00July 10th, 2020|Limitless|

REST DAY! Here is your Recover Mobility

Black Tiger Gymnastics 071120

By |2020-05-24T19:30:24+00:00July 9th, 2020|Black Tiger|

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 [...]

Lean 071120

By |2020-05-25T17:19:29+00:00July 9th, 2020|Limitless|

ACTIVE RECOVERY DAY! A) 60-90 min hike/swim/jog:  Have fun in the sun! :) + Cooldown:  10-15  min yoga flow Here is your Recover Mobility

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