Warm-up: 3 Sets 150 Meter row 10/10 High Kicks Thoracic warm-up 15 Second pec stretch Coaches notes: On the kicks, focus on maintaining straight legs with pointed toes. Keep the hips and shoulders squared to the direction you are facing. Strength: Rope climbs: 4 Sets of 1 Ascent Barbell hip thrusts: 15 Reps x 4 Sets Coach's Notes: Modify [...]
Warm-up: Hit about 5 Min of related tissue work, then: 15 PVC pass throughs 15 Inchworms 15 Rower Pike ups Coaches notes: On the PVC pass throughs set your hands in a wide grip that allows you to pass the PVC over your head while maintaining straight arms. Get set with your feet either under your hips [...]
REST DAY! Here is your Recover Mobility
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
Warm-up: 2 Sets 12/12 Single leg hip thrusts 15 Meter high knee 15 Meter butt kicks 8/8 PVC figure 8's 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, [...]
Warm up: 2x 10 Inch worms 10 Hip Hurdles aka Over fence 10 Lunge with twist then 5:00 - Easy run 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 [...]
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
Warm-Up: 2 Sets 10 Over under with arms 10 Touch downs 3 Wall walk to handstand 200m run Coaches notes: On the wall walks aim to maintain a tight, hollow body position throughout only walking your hands as close to the wall as you are able to maintain tension throughout your trunk and a strong, stable overhead position [...]
Warm-up: 3 Sets 8 Touchdowns 8 pull-ups 8 hollow rocks :30 run in place jump ropes Coaching notes: On the pull ups make sure to wrap your thumbs as well as actively keep your shoulders pulled down and away from your ears to keep your lats and shoulder girdle activated. Remember to hold your tight hollow all the [...]
REST DAY! Here is your Recover Mobility
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
Warm-up: :30 Jump rope 10 Hand release push-ups 10/10 Toe touches 10 PVC pass throughs x 2-3 Rounds Coaches notes: On the hand release 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 [...]
