Warm-Up 3 Sets 5 Push-ups 5 Wall balls, light 5 Ring dips :60 Single under or Double under practice 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 hollow position maintaining tension throughout your entire trunk, shoulder girdle, and [...]
Today is an active rest day! 45 Mins of one of the following: Running Biking Rowing Swimming
TODAY IS REST DAY! Recover Mobility
Skill: A: 2 set 5/5 x single arm row w/KB 10 x reverse grip push-ups 10 x band pull aparts 30 Sec supinated grip hang *rest 1 Min Coaches notes: Maintain mindfulness of holding an active hollow position throughout each movement. On the single arm kettlebell rows aim to keep hips and shoulders square [...]
ACTIVE RECOVERY DAY! Warmup: 10 min AB- EASY + 10 min dynamic stretch + A) 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 + Recover Mobility
Warm Up: A: 10 leg kicks every direction X 3 set Forward Side Backward 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. Skill: B1: 4 x 4 Straddle presses to handstand against the wall ; rest 30 sec B2: [...]
Warm-up 3 Sets 15 PVC Good mornings 40m crab walk 5 box jumps 40m bear crawl 5 pull-ups Coaches notes: On the crab walks keep your thumb pointed forward with your fingers pointed out to the side. Aim to get your hips in line with your shoulders and knees and hold that position while walking [...]
Skill: A1: 4 x 30 second Hang in hollow from bar ; rest 30 sec A2: 4 x 10 Controlled beat swings ; rest 60sec Coaching notes: On the bar hang, keep your shoulders actively pulled down and away from your ears while also pressing down onto the bar through your palms to activate your lats. Make [...]
ACTIVE RECOVERY DAY! A) FT: 1k swim + Cooldown: 10-15 min yoga flow + Recover Mobility
Skill: A: Hand balance practice - any variation Coaches notes: Work on finding balance on your hands with or without the wall, on one hand, tripod, headstand, inverted hold, pike position with feet elevated on a box, etc. When practicing your full handstand focus on keeping arms at full extension while creating a straight line [...]
Warm-up: 2 Sets 20 Yard “A” Skip 20 Yard Butt Kicks 10 Yard Carioca each direction 20 Yard High Knees 10 Inch Worm Push-ups 5 PVC Figure 8’s each direction 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 [...]
Skill: A1: 3 x 10 sec active hang in false grip ; rest 30 sec A2: 3 x 20/20 sec side plank ; rest 30 sec Coaches notes: On your false grip hang on rings begin with "karate chopping" the rings with the part of your arm where your wrist and palm meet. Wrap your [...]
