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 [...]
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: 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 [...]
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 [...]
REST DAY! Here is your Recover Mobility
ACTIVE RECOVERY DAY! 60 min: active recovery swim- 75% effort + Cooldown: 5-10 min static stretch Here is your Recover Mobility
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 [...]
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 [...]
ACTIVE RECOVERY DAY! Warmup: 10 min AB- EASY + Dynamic Stretch + 12 min AMRAP x 2 w/ 5 min rest between: 25 UB Russian kbs 20 medball cleans 15 DUs 10 burpee box jumps + Cooldown: 10 min static stretch Here is your Recover Mobility
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 [...]
Warm-Up 3x 10 Touch downs 10 Step bear crawl forward and back 10 step ape crawl forward and back 10 step crab forward and back 10 Push-ups 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. Get as much weight over your wrists and palms [...]
REST DAY! Here is your Recover Mobility
