Warm up: Easy jog 400 Meters 10/10 Hip circles 20 Meter High knees 20 Meter Butt kickers 20 Meter "A" Skip 20 Meter High kicks 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 [...]
Warm-up: 2 Sets 10/10 Ankle roll outs 10/10 PVC leg swings 10/10 Hip circles :20-:30 Inverted hollow hold Coaches notes: On the leg swings, focus on maintaining straight legs with pointed toes. Keep your hips and shoulders squared to the direction you are facing. On the inverted hollow aim to maintain a tight, hollow body position throughout only walking [...]
ACTIVE RECOVERY DAY! Warmup: 10 min AB- EASY + 10 min dynamic stretch + 60 min AMRAP: 30 cal on AB 25' Double OH KB Walk 20' handstand walk 15 TTB 10 KB Windmills/arm + Cooldown: 5-10 min yoga flow Here is your Recover Mobility
Warm-up: 5:00 of related tissue work, then: 2 Sets 10/10 Alternating pigeon 5/5 Star lunges Workout: EMOM for 20:00 Min 1: :45 All out sprint of cardio of choice Min 2: 2 Rope climbs Min 3: 5 Power snatch Min 4: :45 max side planks Min 5: :45 Max rep alternating jump lunges Rest 2:00 after 20:00 [...]
Warm-Up: 3 minutes jump rope practice work on Double-unders then 2 x 10/10 Single arm Kettlebell Deadlift 12 walking lunge steps 6 push-ups Coaches 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 your doubles with the [...]
REST DAY! Here is your Recover Mobility
ACTIVE RECOVERY DAY! Warmup: 10 min AB- EASY + 10 min dynamic stretch + 60 min AMRAP: 80 cal on rower 20 TGU/side w/kb 20' handstand walk 20 Dual OH DB walk 20 v-ups + Cooldown: 5-10 min yoga flow Here is your Recover Mobility
Warm-up: Row 300 Meters at 60% pace 10 Tuck jumps Row 300 Meters at 70% 10 Inchworms Row 300 Meters at 80% 5/5 PVC figure 8's Coaches notes: On the tuck jumps 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 [...]
Warm-up: Run 200 Meters 10/10 Alternating plank lunge :20 Pec Stretch x 3 Strength: Sorenson holds: 4 Sets of 30-45 Seconds Handstand shoulder shrugs: 4 Sets of 15-20 Coaches notes: On the Sorensen hold focus on keeping your body in a straight line and parallel to the floor. Keep your ribs pulled toward your hips, glutes squeezed, [...]
ACTIVE RECOVERY DAY! Warmup: 10 min row/assault bike- EASY + 10 min dynamic stretch + x 25/arm windmills x 10/arm TGU + A) FT: 2k Row Immediately into: 20 RM back squat + B) 60-90min: FUN outdoor activity in the sun! :) + Cooldown: 10- 15 min Static Stretch Here is your Recover Mobility
Warm-up: Thoracic warm-up 10 Toe touch to reach 10/10 Supine single leg raises x 3 Coaches notes: On your supine single leg raises keep your upper and lower back pressed firmly into the floor. Legs stay straight and fully engaged as you bring your feet to point up toward the ceiling. Lower one leg at a time [...]
Warm-Up: 3 Sets 200m Run 8 Burpees 8 Touchdowns Coaches notes: On your burpees 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 and knees while getting to and from the floor. Remember just as with any movement to [...]
