Warm-up: 200 Row or run 10/10 Ankle roll outs 10 PVC overhead squats 10/10 High kicks x 3 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 [...]
Warm-up: 5/5 PVC figure 8's 15 Beat swings 20 Second ring pec stretch 5/5 Alternating lateral lunge x 3 Sets 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 [...]
Warm-up: 5 Inchworms 10 Over/Under arm swings 10 PVC good mornings x 3 Sets Coaches notes: On your inchworms get set with your feet together as you do a forward fold bringing your hands flat to the floor with fingers spread wide. Keep your arms straight and actively block away from the floor as you walk your hands [...]
TODAY IS REST DAY! Recover Mobility
ACTIVE RECOVERY DAY! Warmup: 10 min AB- EASY + Dynamic Stretch + A) 10 min AMRAP x 2 w/ 5 min rest between: 10 cal on AB 15 burpees 20 WB + Cooldown: 5-10 min yoga flow + Recover Mobility
Warm-up: Run 200 Meters 10/10 Front to back kicks 10/10 Side swings 10 Rower Pike ups x 2 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 [...]
Warm-Up: 2 rounds 40 Meter bear crawl 40 Meter crab walk 10/10 Mountain climbers 10 Hang power clean(light) 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 as possible. On the crab [...]
Today is an Active Rest Day! Warmup: 10 min AB- EASY + 10 min dynamic stretch + A) 60 min AMRAP: 40 cal on AB 10 KB Windmills/side 20 Freestanding HS Shoulder Taps 10 Pistols/leg *add weight 20 Tuck Rocks on Parallettes + Cooldown: 10-15 min yoga flow
Warm-up: 3 Sets 10 Scap pull ups 5/5 Alternating pigeon 10 Over/under arm swings Coaches notes: On the scap pull ups, pull your shoulders actively down and away from your ears with straight arms while also pressing down onto the bar through your palms to activate your lats. Strength: EMOM for 10:00 Min 1: 7 Push press Min [...]
Warm-up: 10/10 PVC figure 8's 10 PVC Good mornings 5 Inchworms 3/3 Hip opener x 2 Sets, then 1:00 jump rope 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 tension [...]
TODAY IS REST DAY! Recover Mobility
Today is an Active Rest Day! A) 60 minute for max distance: swimming + Cooldown: 5-10 min yoga flow
