Warm-up: 3 Sets 150 Meter row 10/10 High Kicks Thoracic warm-up 15 Second pec 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 on which direction you are facing in each [...]
Today is a Rest Day!
Today is an Active Rest Day! Warmup: 10 min AB- EASY + 10 min dynamic stretch + A) 60 min AMRAP: 1k row 10 wall walks 5 ring swings + pull to hip in hollow position *3 min REST btwn each round *record times each set + Cooldown: 5 min yoga flow
Warm-up: Hit about 5 Min of related tissue work, then: 15 PVC pass throughs 15 Push-up walk outs 15 Rower Pike ups Coaches notes: On the PVC pass throughs set your hands in a wide grip that allows you to pass the PVC over your head while maintaining straight arms. Get set with your feet either under [...]
Warm-up: 2 Sets 12/12 Single leg hip thrusts 15 Meter high knee 15 Meter butt kicks 8/8 PVC figure 8's Coaches notes: On the single leg hip thrusts get your body positioned with your shoulder blades on the side of a bench with the barbell at your hip crease. Center your supporting leg and keep your toes facing forward [...]
Today is an Active Rest Day! Warmup: 20 min AB- EASY + 10-15 min mob of choice to focus on + A) 5 Rounds for max cals: 2 min on AB at 90-95% ; 2 min rest + Cooldown: 5-10 min yoga flow
Warm-Up: 3 Sets 10 Over under with arms 10 Touch downs 3 Wall walks 200 Meter 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 with [...]
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 [...]
Today is a Rest Day!
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
