Warm-up 3 Sets 5/5 High Kicks 10 PVC Good Mornings 10 PVC Overhead Squats 10/10 PVC Leg Swings 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 [...]
Today is a Rest Day!
Today is an Active Rest Day! A) FT: 1k swim + Cooldown: 10-15 min yoga flow
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 of 5/5 PVC figure 8's 20 PVC overhead squats Coaches notes: On the PVC overhead squats focus on keeping eyes on the horizon while actively punching knuckles to the ceiling. Aim to keep your torso as upright as possible all the way through with armpits facing straight ahead [...]
Today is an Active Rest 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
Warm-up: 3 Sets 20 Second Ring pec stretch 15 Meter high knees 15 Meter butt kicks 15 Rower Pike ups 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 your hips and braced through your midline. With both of these aim for [...]
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 [...]
