ACTIVE RECOVERY DAY! Warmup: 10 min AB- EASY + 10 min dynamic stretch + 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 Here is your Recover Mobility
Today is an active rest day for the program! 45 mins of one of the following: Rowing Running Biking Swimming
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 [...]
Skill: A: Accumulate 2 min hang on the rope (every time you drop switch which hand is on top) Coaches notes: Maintain an active shoulder girdle and lats by pulling your shoulders down away from your ears and scaps pinned back while compressing ribs to hips and squeezing your glutes. Strength: B: 4 sets x [...]
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 [...]
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
Today is a rest day for the program! Try This Today!
Warm-up 1:00 Jump rope 10/10 High kicks 5/5 Overhead med ball walking lunges 5/5 PVC figure 8's x 2 Sets Coaches notes: On the kicks, focus on maintaining straight legs with pointed toes. Keep your hips and shoulders squared to the direction you are facing. On the overhead medbal walking lunge focus on keeping your arms glued to [...]
Skill: A1: 4 x 8 Cliff Hanger pull-ups ; rest 30 sec A2: 4 x 8/8 Land mine rows @2112 ; rest 90 sec Strength: B: 5 sets 8 beat swings 4 Strict Toe to bar 2 Bar Muscle-ups (Jump down after every movement) *Rest 1 min between sets Coaches notes: Make sure to maintain [...]
REST DAY! Here is your Recover Mobility
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: On the side plank place your free hand on your [...]
ACTIVE RECOVERY DAY! 60-90 min hike/swim/jog: Have fun in the sun! :) + Cooldown: 10-15 min yoga flow Here is your Recover Mobility
