Skill: A: 3 set 10m burpee broad jump 10m straight leg bear walk 10m crab walk *Rest as needed between sets Coaching notes: On your burpee broad jumps focus on maintaining a wide stance, knees tracking your toes, and keeping your glutes engaged to help ease stress and tension potentially placed on your low back [...]
Warm-up: 2 Sets Run 800 Meters 15/15 Spiderman push-ups 10/10 Hip openers Conditioning: 30 Second max cal bike :10 Rest x 4 Strength: Kettlebell thrusters: 15-12-10 Dumbbell snatch x 7/7 x 3 Sets GHD sit ups x fatigue x 3 Sets Coaches notes: On the thrusters focus on keeping your torso as upright as possible and using your [...]
Today is a rest day for the program! Rest Day Recovery is made for days like this..
Warm up: Run or Row 200 Meters 15 Pogo Jumps :20/:20 Couch stretch :20 Over/under arm swings Strength: EMOM for 12:00 Min 1: 15 DB bench press Min 2: 30 Second Sorenson Hold Min 3: 30 Second max rep pull ups Coach's notes: Find a dumbbell weight that you can sustain 15 reps every round without having to break [...]
Handstand Work: 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 [...]
ACTIVE RECOVERY DAY! 60 min AMRAP: 10 hang power cleans 20 DB walking lunge 30 cal row *4 min REST btwn each round *record times each set Here is your Recover Mobility
Skill: A: 2 sets: 3 Inchworm push-ups 10 Russian baby maker 4-6 Rocking box bridges 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 [...]
Today is a rest day for the program! Rest Day Recovery is made for days like this..
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 Strength: Power clean 65% x 1.1.1.1.1 (singles, drop from top) 75% x 1.1.1.1.1 85% x 1.1.1 85% x amrap (touch and go) Dumbbell SA row: 12/12 x 4 Sets Coaches notes: On your power cleans focus on getting into a [...]
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 5/5 High Kicks 10 PVC Good Mornings 10 PVC Overhead Squats 10/10 PVC Hip Swings Coaches notes: On the kicks and swings, 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 [...]
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. [...]
