Just push play on the video and follow along with Stephanie on your Smartphone or throw it up on a television. Here are the recovery stretches for today: Downward Facing Dog: Good for Movements: Deadlifts, Double-Unders, Running Good for Muscles: Ankles, Calves, Hamstrings, Lower Back, Shoulders Upward Facing Dog [...]
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 Workout 1: 10:00 Time Cap 8/8 ½ kneel single arm DB overhead press (heavy) 8/8 Single arm DB row (heavy) 8 Front squats (heavy) *Coach’s Notes: Get through however many [...]
Warm-up: 2 Sets 10 Air squats 10 Walking lunges 10 PVC pass throughs 10 Touchdowns 250 Meter row Workout 1: EMOM for 12:00 Min 1: :20 hollow rock + 8 Dual Kettlebell bridge floor press Min 2: :20 max rep bicycles + 6-8 weighted inverted rows (plate on chest) Min 3: :20 max True mountain [...]
Warm-Up: 2 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 Workout 1: 12:00 Time Cap, work back up the ladder if there is time Back squat: 12-10-8-6-4-2 (build in weight) Deadlift: 9-6-3-3-3-3 (build if possible) Push Press: [...]
Today is a Recovery Day for the Program! Just push play and follow along. https://vimeo.com/171180694
Warm-up 1:00 Jump rope 10/10 High kicks 5/5 Overhead med ball walking lunges 5/5 PVC figure 8's x 2 Sets Strength: DB man makers: 5 x 3 Reps, build Ring or bar L-Sits: 5 Sets to fatigue *Coach's notes for strength: Man makers: start very light to get the mechanics down and so the athletes can be fluid [...]
Warm-up: 2 Sets Run 800 Meters 15/15 Spiderman push-ups 10/10 Hip openers Strength: Power clean 65% x 5 75% x 3 85% x 2 95% x 1 1,1,1 *Coach's notes for strength: Have athletes build up efficiently and with ample rest. Use video demonstration to emphasize bar path and triple extension. WOD: Partner, for time 7 Power [...]
Warm up: 5:00 of tissue work for hamstrings, quads, hips. Run or Row 200 Meters 15 Pogo Jumps :20/:20 Couch stretch :20 Over/under arm swings Strength: Back squat: 65% x 5 75% x 3 85% x 2 95% x 1 1,1,1 *Coach's notes for strength: Have athletes build up efficiently with full range of motion. Rest as needed, ensure [...]
Warm-up: 5:00 of tissue work for the hips, low back, shoulders. 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: Push Jerk or Split jerk 65% x 5 75% x 3 85% x 2 95% x 1 then 1,1,1 *Coach's notes for strength: Athletes choice of which jerk to [...]
