Warm-up: 2 Sets Run 800 Meters 15/15 Spiderman push-ups 10/10 Hip openers Conditioning: 30 Second max cal bike :10 Rest x 4 Strength: Kettlebell thrusters: 15-12-10 Dumbbell snatch x 7/7 x 3 Sets GHD sit ups x fatigue x 3 Sets Coaches notes: On the thrusters focus on keeping your torso as upright as possible and using your [...]
Warm up: Run or Row 200 Meters 15 Pogo Jumps :20/:20 Couch stretch :20 Over/under arm swings Strength: EMOM for 12:00 Min 1: 15 DB bench press Min 2: 30 Second Sorenson Hold Min 3: 30 Second max rep pull ups Coach's notes: Find a dumbbell weight that you can sustain 15 reps every round without having to break [...]
ACTIVE RECOVERY DAY! 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 5/5 Spiderman push-ups 5 Up/Downward Dog 10/10 PVC side to side Swings 5/5 PVC Figure 8's Strength: Power clean 65% x 1.1.1.1.1 (singles, drop from top) 75% x 1.1.1.1.1 85% x 1.1.1 85% x amrap (touch and go) Dumbbell SA row: 12/12 x 4 Sets Coaches notes: On your power cleans focus on getting into a [...]
Warm-up 3 Sets 5/5 High Kicks 10 PVC Good Mornings 10 PVC Overhead Squats 10/10 PVC Hip Swings Coaches notes: On the 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 [...]
REST DAY! Here is your Recover Mobility
ACTIVE RECOVERY DAY! Warmup: 10 min AB- EASY + 10 min dynamic stretch + A) 60 min AMRAP: 40 cal on AB 10 KB Windmills/side 20 Freestanding HS Shoulder Taps 10 Pistols/leg *add weight 20 Tuck Rocks on Parallettes + Cooldown: 10-15 min yoga flow + Recover Mobility
Warm-up 10/10 Up and Over the Fence 20/20 PVC Side to Side Swing 20 PVC Good Mornings 20 PVC Overhead Squats 20 PVC Pass Throughs Coaches notes: On the leg swings, focus on maintaining straight legs with pointed toes. Keep your hips and shoulders squared to the direction you are facing. On the good mornings [...]
Warm-up 3 Sets 50 Meter Butt kicks 3 Wall Walks 50 meter High knees 1:00 Jog 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 [...]
ACTIVE RECOVERY DAY! A) 60 minute for max distance: swimming + Cooldown: 5-10 min yoga flow + Recover Mobility
Warm-up: 3 Sets 10 Air squats 10 Walking lunges (light) 10 PVC pass throughs 10 Touch downs 250 Meter row Coaches notes: On the air squats focus your eyes straight ahead while keeping your torso as upright as possible. Knees should track with your toes and weight should be evenly distributed across your whole foot all the way through. Drive upward [...]
Warm-Up 3 Sets 5 Push-ups 5 Wall balls, light 5 Ring dips :60 Single under or Double under practice Coaches notes: On the 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 girdle, and [...]
