ACTIVE RECOVERY DAY! Warmup: 10 min AB- EASY + 10 min dynamic stretch + A) 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 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 Coaches notes: On the leg swings, focus on maintaining straight legs with pointed toes. Keep the hips and shoulders squared to the direction you are facing. Workout: As Many Rounds as Possible in 15:00 1:00 of Double-unders or Single-unders 20 [...]
ACTIVE RECOVERY DAY! A) 60-90 min hike/swim/jog: Have fun in the sun! :) + Cooldown: 10-15 min yoga flow + Recover Mobility
TODAY IS REST DAY! Recover Mobility
ACTIVE RECOVERY DAY! A) 60 min: Active recovery swim- 75% effort + Cooldown: 5-10 min static stretch + Recover Mobility
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 [...]
Warm-up: 3 Sets 10 Air squats 10 Walking lunges 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 [...]
ACTIVE RECOVERY DAY! Warmup: 10 min AB- EASY + Dynamic Stretch + A) 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 + Recover Mobility
Warm-up: 3 Sets 15 PVC Good mornings 40m crab walk 5 box jumps 40m bear crawl 5 pull-ups Coaches notes: On the good mornings please make sure to keep your back tight and flat all the way through. If you have tightness in your hamstrings and low back then you may ease some of that [...]
Warm-Up: 3 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker 50m High knees :60 Jump rope 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 [...]
TODAY IS REST DAY! Recover Mobility
ACTIVE RECOVERY DAY! A) 30 minute for max distance: swimming + 30 min of another fun outdoor activity! :) + Cooldown: 10-15 min yoga flow or static stretch Recover Mobility
