Warm-up: 3 Sets 12/12 PVC Side Swings 12/12 Hip Circles :30 Max Rep Jumping Jacks 12/12 Toe Touches Strength: Rope Climb: 4 Sets of 1 Ascent Toes to bar: Every 30 Seconds do 5 Reps x 5 Sets Coaches notes: Modify as needed on the rope climb with any variation from climbing half way and practicing your footing to climbing from [...]
Skill: A: x 10 min forward roll practice Coaches notes: **For more challenge practice forward roll with tuck up to a handstand. Strength: B1: 5 x 5 Strict Chest to bar pull-up, rest 30 sec B2: 5 x 5 Rope pull-ups, rest 90 sec. Coaches notes: On the pull ups focus on holding a tight [...]
Warm-up: 3 Sets 7 Inchworms 10/10 Supine Single Leg Raises 10/10 PVC Figure 8's Coaches notes: On your inchworms get set with your feet together as you do a forward fold bringing your hands flat to the floor with fingers spread wide. Keep your arms straight and actively block away from the floor as you walk your hands [...]
Skill: A: 10-15 min practice butterfly kip on bar. Coaches notes: On your butterflies make sure to get in a good warm up for your shoulders. Begin by making small butterfly circles with your chest while keeping your body moving through the hollow and tight arch positions by controlling with your lats and shoulder girdle [...]
ACTIVE RECOVERY DAY! Warmup: 10 min AB- EASY + 10 min dynamic stretch + 60 min AMRAP: 40 cal on AB 10 TGU/side 20' HS Walk 10 Pistols/leg 20 v-ups + Cooldown: 5-10 min yoga flow Here is your Recover Mobility
Skill: A: 10 min practice headstand Coaches notes: Set your head in front of hands so you create a wide tripod base. To modify you can do these with your shoulder blades against the wall OR to make these more challenging try away from the wall with a mat behind you. You can also practice [...]
Warm-up: 5:00 of tissue work for the quads, hips, and hamstrings then 2 Sets 10 Air Squat 10 Jumping jacks 10 Burpees Coaches notes: On the air squats focus your eyes straight ahead while keeping your torso as upright as possible. Knees should track with your toes and weight should be evenly distributed across your whole foot all [...]
Today is a Rest Day for the program! Rest Day Recovery is made for days like this...
Warm-up: 2 Sets High knees Butt kickers Carioca Broad Jumps Double Leg Bounding 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 quick, fast feet rather [...]
Skill: A: 3 sets 200 Meter run 10 Straight legs Toes to Rings 10 Sandbag back squat jumps *Rest 2 min between sets Coaches notes: On your toes to rings keep your shoulder girdle and lats active by pulling shoulders down and away from your ears. Press through your palms to activate your lats while [...]
ACTIVE RECOVERY DAY! FT: 1k swim + Cooldown: 10-15 min yoga flow Here is your Recover Mobility
Skill: A: x 10-15 min practice butterfly kip on bar Coaches notes: Make sure to get in a good warm up for the shoulders. Begin by making small butterfly circles with your chest while keeping your body moving through the hollow and tight arch positions by controlling through your lats and shoulder girdle rather than [...]
