Warm-up: 3 Sets 15 PVC Good mornings 40m crab walk 5 box jumps 40m bear crawl 5 pull-ups Coaches notes: On the good mornings please make sure to keep your back tight and flat all the way through. If you have tightness in your hamstrings and low back then you may ease some of that [...]
Warm-Up: 3 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker 50m High knees :60 Jump rope Coaches notes: On the air squats focus your eyes straight ahead while keeping your torso as upright as possible. Knees should track with your toes and weight [...]
TODAY IS REST DAY! Recover Mobility
ACTIVE RECOVERY DAY! A) 30 minute for max distance: swimming + 30 min of another fun outdoor activity! :) + Cooldown: 10-15 min yoga flow or static stretch 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: 5:00 of related tissue work, then: 2 Sets 10/10 Alternating pigeon 5/5 Star lunges Strength: EMOM for 15:00 Min 1: 7/7 Dual KB front rack Bulgarian split squats Min 2: 5 Weighted pull-ups Min 3: 5 Weighted ring dips Coaches notes: On the dual kettlebell front rack Bulgarian split squats mainatin a strong, active neutral position with [...]
ACTIVE RECOVERY DAY! Warmup: 10 min AB- EASY + 10 min dynamic stretch + A) 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 + Recover Mobility
Warm-up: :20/:20 Couch stretch 10/10 Front to back leg kicks 5 Inchworm push-ups x 3 Sets 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 on which direction you are facing in [...]
WARM UP: 1/2 mile easy working progressively to highest possible cadence (not speed). 4-6 x :20 hard (progressive)/:40 easy. Then, 2x 10 x High Kicks, opposite hand to opposite leg 10 x Up and over the fence 5/5 Lunge with twist Coaches notes: On the leg kicks, maintain straight legs with toes pointed while bracing through the midline [...]
TODAY IS REST DAY! Recover Mobility
ACTIVE RECOVERY DAY! Warmup: 10 min AB- EASY + 10 min dynamic stretch + A) 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 + Recover Mobility
Warm-Up: 2 Rounds: :30 Over/under arm swings 3 Upward /down dog 10 Beat swings swings 10 Sit-ups 5 Burpees Coaches notes: Make sure to maintain focus on controlling through your shoulder girdle and lats on your beat swings. Think about pushing and pulling on the bar through the meaty part of your hand on the bar with straight arms. Body [...]
