Warm-up: 5:00 of related tissue work, then: 2 Sets 10/10 Alternating pigeon 5/5 Star lunges Workout: EMOM for 20:00 Min 1: :45 All out sprint of cardio of choice Min 2: 2 Rope climbs Min 3: 5 Power snatch Min 4: :45 max side planks  Min 5: :45 Max rep alternating jump lunges Rest 2:00 after 20:00 [...]

Warm-Up: 3 minutes jump rope practice work on Double-unders then 2 x 10/10 Single arm Kettlebell Deadlift 12 walking lunge steps 6 push-ups Coaches 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 your doubles with the [...]

REST DAY! Here is your Recover Mobility

ACTIVE RECOVERY DAY! Warmup:  10 min AB- EASY + 10 min dynamic stretch + 60 min AMRAP:  80 cal on rower 20 TGU/side w/kb 20' handstand walk 20 Dual OH DB walk 20 v-ups + Cooldown: 5-10 min yoga flow Here is your Recover Mobility

Warm-up: Row 300 Meters at 60% pace 10 Tuck jumps Row 300 Meters at 70% 10 Inchworms Row 300 Meters at 80% 5/5 PVC figure 8's Coaches notes: On the tuck jumps aim to land lightly on the ball of your foot lightly kissing your heel to the floor before bounding upward. Keep your torso upright as best [...]

Warm-up: Run 200 Meters 10/10 Alternating plank lunge :20 Pec Stretch x 3 Strength: Sorenson holds: 4 Sets of 30-45 Seconds Handstand shoulder shrugs: 4 Sets of 15-20 Coaches notes: On the Sorensen hold focus on keeping your body in a straight line and parallel to the floor. Keep your ribs pulled toward your hips, glutes squeezed, [...]

ACTIVE RECOVERY DAY! Warmup:  10 min row/assault bike- EASY + 10 min dynamic stretch + x 25/arm windmills x 10/arm TGU + A) FT: 2k Row Immediately into: 20 RM back squat + B) 60-90min:  FUN outdoor activity in the sun! :) + Cooldown: 10- 15 min Static Stretch  Here is your Recover Mobility