Skill: A: 3 set 10 Meter Burpee broad jump 10 Meter Straight leg bear walk 10 Meter Crab walk Coaches notes: On your burpee broad jumps focus on maintaining a wide stance, knees tracking your toes, and keeping your glutes engaged to help ease stress and tension potentially placed on your low back and knees [...]
Today is an active rest day for the program! 45 mins of one of the following: Rowing Running Biking Swimming
Today is an active rest day for the program! 45 mins of one of the following: Rowing Running Biking Swimming
Skill: A: x 10 min forward roll practice Coaches notes: **For more challenge practice forward roll with tuck up to a handstand. Strength: B1: 5 x 5 Strict Chest to bar pull-up, rest 30 sec B2: 5 x 5 Rope pull-ups, rest 90 sec. Coaches notes: On the pull ups focus on holding a tight [...]
Skill: A: 10-15 min practice butterfly kip on bar. Coaches notes: On your butterflies make sure to get in a good warm up for your shoulders. Begin by making small butterfly circles with your chest while keeping your body moving through the hollow and tight arch positions by controlling with your lats and shoulder girdle [...]
Skill: A: 10 min practice headstand Coaches notes: Set your head in front of hands so you create a wide tripod base. To modify you can do these with your shoulder blades against the wall OR to make these more challenging try away from the wall with a mat behind you. You can also practice [...]
Today is a Rest Day for the program! Rest Day Recovery is made for days like this...
Skill: A: 3 sets 200 Meter run 10 Straight legs Toes to Rings 10 Sandbag back squat jumps *Rest 2 min between sets Coaches notes: On your toes to rings keep your shoulder girdle and lats active by pulling shoulders down and away from your ears. Press through your palms to activate your lats while [...]
Skill: A: x 10-15 min practice butterfly kip on bar Coaches notes: Make sure to get in a good warm up for the shoulders. Begin by making small butterfly circles with your chest while keeping your body moving through the hollow and tight arch positions by controlling through your lats and shoulder girdle rather than [...]
Skill: A: 2 sets *Set rings at hip height x 10 Sec false grip ring row positions hold x 10 Sec top of a pull hold (Rings should be touching right under chest close to each other and rings turned straight) x 10 Sec bottom of dip hold (Rings squeezed into your armpits) x 10 [...]
Skill/Warm-up: A: 3 x 10 leg kicks in each direction Forward Side Backward Coaches notes: Aim to maintain straight legs all the way through each kick with hips and shoulder squared straight ahead and proper posture with tight midline. Strength: B1: 4 x 5 Ring rows @1133 ; rest 1 min B2: 4 x 8 Single Leg [...]
Today is a Rest Day for the program! Rest Day Recovery Yoga is for Today
