banner

FRIDAY 190524

Warm-up: Individual… Row or Bike or Skip Rope Crossover Symmetry Group… 200m Jog 10 Dislocates 10 Good Mornings With a barbell…. Every minute on the minute for 9 minutes (3 sets): Station 1 – Press from Jerk Receiving Position x 5 reps Station 2 –…

continue reading...

THURSDAY 190523

Warm-up: Individual…. Foam Roll Crossover Symmetry Group…. Followed by… Two Sets: Assault Bike x 30 seconds Rest 30 seconds Waiter + Farmer Carry – Down and Back Rest 30 Strength and Skill: Every 2 minutes, for 10 minutes (5 sets) of: Strict Press Set 1…

continue reading...

WEDNESDAY 190522

Warm-up: Individual… Foam Roll Lower Body Bike 2 minutes Group… Every 90 seconds, for 9 minutes (2 sets) of: Station 1 – 30 seconds Bear Crawl + 30 seconds Plank Shoulder Taps Station 2 – 30 seconds per side of Rotational Medicine Ball Throws Station 3…

continue reading...

TUESDAY 190521

Warm-up: Individual…. 400m Jog Crossover Symmetry Group…. Coaches Choice   Strength and Skill: Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3 sec descend (Left Leg) Station 2 – Posted Single-Leg Deadlifts x 8-10 reps…

continue reading...

MONDAY 190520

Warm-up: Individual… Foam Roll 3 Minutes Bike 2 Minutes Group…. 200M Jog 12 Waiter Bows 12 In place Lunges Followed by… Two to Three Sets: Snatch Grip Romanian Deadlift x 3 Muscle Snatch x 3 Snatch Grip Push Press from Behind the Neck x 3…

continue reading...

SATURDAY 190517

Warm-up: Individual… 200m Jog 15 Dislocates 15 Good Mornings Group… Coaches Choice   Fitness and Performance: “Row-meo & Juliet” In teams of two, complete the following for time: 300 Wall Ball Shots 4000 Meter Run 5000 Meter Row Teams get one Concept 2 erg and…

continue reading...

FRIDAY 190517

Warm-up: Individual… Row or Bike 3 minutes Pigeon Stretch Group…. 400m Jog 15 Leg Swings High Knees Down Butt Kickers Back 15 Squats 10 Reverse Lunges each leg Review the back Squat and take 5-7 minutes to build to starting weight   Strength and Skill:…

continue reading...

THURSDAY 190516

Warm-up: Individual… Foam Roll Lats and Posterior Group…. Banded Lat Stretch x 60 seconds per side Band Distracted Hamstring Flossing x 60 seconds per side Ankle Dorsiflexion x 60 seconds per side Then… Every 2 minutes, for 6 minutes (3 sets): Muscle Clean x 5…

continue reading...

Here’s the thing about gaining mass and bulking up

I know it’s a stereotype, but there’s some truth to this one: Many women I have coached have expressed concern about bulking up from lifting weights. Meanwhile, many man are frustrated they can’t seem to gain mass even though they’re lifting weights and think they’re…

continue reading...

Is foam rolling actually useful?

  I often see sore-looking athletes walk into the gym and the first thing they do is grab a foam roller and grimace as they knead out their sore muscles. Then again after the workout, it’s straight to the foam roller. Most people’s thought process…

continue reading...

1 2 3 166

Search

+
WordPress Image Lightbox Plugin