Warm-up 2-3 Sets Run 100 Meters 10 Double leg bounding 10 Yard "A" Skip 10/10 Yard Carioca 10 Yard High knees forward, 10yrd backward Coaching notes: On all bounding movements 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 as possible [...]
Warm-up: 3 Sets Run or Row 400 Meters 15 PVC Good mornings 20 PVC Pass Throughs 10/10 Up and Over the Fence 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 [...]
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
Warm up: Easy jog 400 Meters 10/10 Hip circles 20 Meter High knees 20 Meter Butt kickers 20 Meter "A" Skip 20 Meter High kicks 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 [...]
Warm-up: 2 Sets 10/10 Ankle roll outs 10/10 PVC leg swings 10/10 Hip circles :20-:30 Inverted hollow hold 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 inverted hollow aim to maintain a tight, hollow body position throughout only walking [...]
ACTIVE RECOVERY DAY! Warmup: 10 min AB- EASY + 10 min dynamic stretch + A) 60 min AMRAP: 40 cal on AB 10 TGU/side 20' HS Walk 10 Pistols/leg 2 Rope Climbs + Cooldown: 5 min yoga flow Here is your Recover Mobility Coaches notes: On the TGUs focus on keeping your shoulder strong and active [...]
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 [...]
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 [...]
REST DAY! Here is your Recover Mobility
REST DAY! Here is your Recover Mobility
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, [...]
Warm-up: Thoracic warm-up 10 Toe touch to reach 10/10 Supine single leg raises x 3 Coaches notes: On your supine single leg raises keep your upper and lower back pressed firmly into the floor. Legs stay straight and fully engaged as you bring your feet to point up toward the ceiling. Lower one leg at a time [...]
