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 [...]

Warm-up: 5/5 Scorpions :20 Up dog hold :20/20 Couch stretch 5 Inchworms x 2 Coaches notes: On your scorpions make sure to place your arm at a 90' angle perpendicular to your body or just above that to achieve the most benefit from this stretch. Allow your head to rest on the floor and use your other arm placed [...]

ACTIVE RECOVERY DAY! Warmup: 10 min AB- EASY + 10 min dynamic stretch + 60 min AMRAP:  10 hang power cleans 20 DB walking lunge  30 cal row *4 min REST btwn each round *record times each set + Here is your Recover Mobility

Warm-up: 1 Round 300 Meter run 12/12 Alternating Spiderman stretch 10/10 Spiderman push-ups Strength: Every 90 Seconds x 6 Sets 30 Double-unders 1.1 Squat cleans Coach's Notes: If you are still working on your double unders focus on setting a manageable rep count goal on your double under attempts. Add in as many single unders in between [...]

Warm-up: 3 Sets Run 100 Meters :20/:20 Lunge position hold 10/10 Plank alternating arm/leg lifts Strength: Sumo deadlift high pulls: 4 Sets of 5 Reps Dumbbell bench press: 4 Sets of 10 Reps Coach's Notes: On the sumo deadlift high pulls the power should be generated through the lower half mostly so make sure you are not doing [...]

REST DAY! Here is your Recover Mobility

ACTIVE RECOVERY DAY! Warmup:  10 min AB- EASY + 10 min dynamic stretch + 60 min AMRAP:  60 cal on rower 50 freestanding shoulder taps 40 AB cals 30 pistols 20 TGU 10 wall walks + Cooldown: 5-10 min yoga flow + static stretch Here is your Recover Mobility