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 [...]
Warm-up: 5/5 Scorpions :20 Up dog hold :20/20 Couch stretch 5 Inchworms x 2 Coaches notes: On your scorpions make sure to place your arm at a 90' angle perpendicular to your body or just above that to achieve the most benefit from this stretch. Allow your head to rest on the floor and use your other arm placed [...]
ACTIVE RECOVERY DAY! Warmup: 10 min AB- EASY + 10 min dynamic stretch + 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
Warm-up: 1 Round 300 Meter run 12/12 Alternating Spiderman stretch 10/10 Spiderman push-ups Strength: Every 90 Seconds x 6 Sets 30 Double-unders 1.1 Squat cleans Coach's Notes: If you are still working on your double unders focus on setting a manageable rep count goal on your double under attempts. Add in as many single unders in between [...]
Warm-up: 3 Sets Run 100 Meters :20/:20 Lunge position hold 10/10 Plank alternating arm/leg lifts Strength: Sumo deadlift high pulls: 4 Sets of 5 Reps Dumbbell bench press: 4 Sets of 10 Reps Coach's Notes: On the sumo deadlift high pulls the power should be generated through the lower half mostly so make sure you are not doing [...]
REST DAY! Here is your Recover Mobility
ACTIVE RECOVERY DAY! Warmup: 10 min AB- EASY + 10 min dynamic stretch + 60 min AMRAP: 60 cal on rower 50 freestanding shoulder taps 40 AB cals 30 pistols 20 TGU 10 wall walks + Cooldown: 5-10 min yoga flow + static stretch Here is your Recover Mobility
Warm-up: Two Sets of: Star Lungesx 10 per leg Toe Touchesx 10 per leg Front to Back Leg Kicksx 10 per leg Strength: Snatch grip deadlift: 4 Sets of 5 Reps Muscle snatch: 3 Sets of 3 Reps Side plank with rotation: 3 Sets of 12/12 Reps Coach's Notes: On your snatch deadlifts focus on getting [...]
Warm-up: Jog for 2 Minutes Rest for 1 Minute Jog for 1 Minute Strength: Handstand push-ups: 4 Sets to failure Dual KB lawn mowers: 4 Sets of 10 Reps Coach's Notes: On your handstand push-ups make sure to modify to a progression that allows you to maintain as best form as possible. No matter what [...]
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 Here is your Recover Mobility
Warm-up: Tissue work for Shoulders and Hips, then 1 round of: 15 Snatch balance with PVC or unloaded bar 25 Touch downs Coaches notes: On the snatch balances, focus on keeping eyes on the horizon while dipping straight down and driving straight up while actively punching knuckles to the ceiling and pushing your body into a full [...]
Warm-up: Row500 Meters 25 Banded overhead press 10 Inchworms Coaches notes: On the banded overhead press, focus on keeping your trunk position solid with shoulders down and pulled back activating the lats to stabilize the band during the press portion into the overhead position. We want to create as straight of a line for the band to [...]
