Warm-Up: 2 Sets 10 x PVC pipe pass throughs 10/10 Single Arm KB Deadlifts 10 KB Front squats 10 Touchdowns 10 Strict pull-up 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 your [...]
ACTIVE RECOVERY DAY! 60 min: active recovery swim- 75% effort Cooldown: 5-10 min static stretch Here is your Recover Mobility
Warm-up: 400 Meter run or row 10/10 Side lunges 20 PVC overhead squats x 2 Coaches notes: On your side lunges get set with your feet in a wide stance with an upright torso. Keep your whole foot flat to the floor as you lunge on one leg keeping the other straight and engaged. Keep [...]
Warm-up: 2-3 Sets 5/5 Star Lunge 10 Over Under Arm Swings 10/10 High Kicks 1:00 Double undersor single under 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 [...]
REST DAY! Here is your Recover Mobility
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
ACTIVE RECOVERY DAY! Warmup: 10 min AB- EASY + 10 min dynamic stretch + 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 Here is your Recover Mobility
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 + Cooldown: 5-10 min yoga flow Here is your Recover Mobility
REST DAY! Here is your Recover Mobility
ACTIVE RECOVERY DAY! 60-90 min hike/swim/jog: Have fun in the sun! :) + Cooldown: 10-15 min yoga flow + Here is your Recover Mobility
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: 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 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, [...]
