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 [...]

ACTIVE RECOVERY DAY! A) FT: 1k swim + Cooldown: 10-15 min yoga flow + Recover Mobility

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 [...]

Warm-up: :20 Seated arm pumps Thoracic flow x 2 Sets Strength: Deadlift: 60% x 5 70% x 5 80% x 5 90% x 1-3 Coaches notes: On the deadlifts focus on keeping good tension throughout your entire posterior chain, but especially your back. Shoulders should remain pulled down and back before even hinging down to pick [...]

TODAY IS REST DAY! Recover Mobility

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 2 Rope Climbs + Cooldown: 5 min yoga flow + Recover Mobility

Warm-up: 5:00 Of related tissue work, then 3 Sets of 10/10 Front to back leg kicks :30 Skin the cat floor stretch Coaches notes: On the leg kicks, maintain straight legs with toes pointed while bracing through the midline compressing ribs to hips and pulling shoulders down and back. Keep hips and shoulders squared straight ahead depending [...]