Warm-up: Two Sets of: Star Lungesx 10 per leg Toe Touchesx 10 per leg Front to Back Leg Kicksx 10 per leg Strength: Snatch grip deadlift: 4 Sets of 5 Reps Muscle snatch: 3 Sets of 3 Reps Side plank with rotation: 3 Sets of 12/12 Reps Coach's Notes: On your snatch deadlifts focus on getting [...]
Warm-up: Jog for 2 Minutes Rest for 1 Minute Jog for 1 Minute Strength: Handstand push-ups: 4 Sets to failure Dual KB lawn mowers: 4 Sets of 10 Reps Coach's Notes: On your handstand push-ups make sure to modify to a progression that allows you to maintain as best form as possible. No matter what [...]
ACTIVE RECOVERY DAY! Warmup: 20 min AB- EASY + 10-15 min mob of choice to focus on + 5 Rounds for max cals: 2 min on AB at 90-95% ; 2 min rest Here is your Recover Mobility
Warm-up: Tissue work for Shoulders and Hips, then 1 round of: 15 Snatch balance with PVC or unloaded bar 25 Touch downs Coaches notes: On the snatch balances, focus on keeping eyes on the horizon while dipping straight down and driving straight up while actively punching knuckles to the ceiling and pushing your body into a full [...]
Warm-up: Row500 Meters 25 Banded overhead press 10 Inchworms Coaches notes: On the banded overhead press, focus on keeping your trunk position solid with shoulders down and pulled back activating the lats to stabilize the band during the press portion into the overhead position. We want to create as straight of a line for the band to [...]
REST DAY! Here is your Recover Mobility
ACTIVE RECOVERY DAY! 60 min: active recovery swim- 75% effort + Cooldown: 5-10 min static stretch Here is your Recover Mobility
Warm-up: 5:00 Of related tissue work, then 1 round of: 20 PVC overhead squats (slow) 20 Up Dog/Down Dogs 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 [...]
Warm-up: 2 Sets 10/10 PVC leg swings 10/10 High kicks 10/10 Supine leg raises 5/5 Scorpions Coaches notes: On the leg kicks and swings, 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 [...]
ACTIVE RECOVERY DAY! Warmup: 10 min AB- EASY + Dynamic Stretch + 12 min AMRAP x 2 w/ 5 min rest between: 25 UB Russian kbs 20 medball cleans 15 DUs 10 burpee box jumps + Cooldown: 10 min static stretch Here is your Recover Mobility
Warm-up: 2 Sets 10 Up dog/down dog :15 Butt kicks :15 High knees 8/8 PVC figure 8's 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 quick, fast feet rather [...]
Warm-up: 15/15 Single leg bridges :45 Jump Rope :20/:20 Lunge position hold :45 Jump Rope Thoracic warm-up Strength: EMOM for 12:00 Min 1: 5/5 Lateral bar hops + 4 Deadlift Min 2: 10/10 L-hang flutters Min 3: 6/6 Single leg step up to jump Coaches notes: On your lateral bar hop make sure you jump with both [...]
