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MONDAY 20201019

Warm-up 200M Easy Jog Line Drills:Zombie WalksButt KicksHeel WalksToe WalksLunge w/Trunk TwistOstrich WalksSide Shuffle (down/back)10 Sumo Inch WormsCalf Stretch on RigQuad/Hip Flexor Stretch(Holding onto rig) Hip Internal and External Rotations (10/side) 3 Rounds:8 Air Squats8 Tuck Jumps FITNESS 20201019 Every 6:00 for 30:00 (5 Sets):400M…

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SATURDAY 20201017

Warm-up 400M Easy Jog Line Drills:Zombie WalksButt KicksHeel WalksToe WalksLunge w/Trunk TwistSoccer Stretch (hip stretch)Side Shuffle (down/back)10 Sumo Inch WormsStanding Straddle Stretch PERFORMANCE and FITNESS 20201017 For Time (with a Partner):2000M Row60 Synchro SA DB Push Press (50/35#)1500M Row50 Synchro SA Alternating DB Snatch1000M Row40…

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FRIDAY 20201016

Warm-up :90 on Bike or Rower10 PVC Dislocates10 PVC Good Mornings10 Matrix Turns10 OHS w/PVC10 Cat Cow Stretches10 Bird Dogs10 Squat Jumps10 Reverse Lunges/side — Coach-led barbell warm-up for Snatch and Clean/Jerk — Strength and Skill Every :45 for 27:00:– 1st Interval–Lane 1 Athlete 1–…

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THURSDAY 20201015

Warm-up 400M Easy Jog Line Drills:Zombie WalksButt KicksHeel WalksToe WalksLunge w/Trunk TwistSoccer Stretch (hip stretch)Side Shuffle (down/back)10 Sumo Inch WormsStanding Straddle Stretch FITNESS 20201015 Every 5:00 for 30:00 (6 Rounds):15/12 Calorie Bike10 Burpees10 Strict Pull-ups or Ring Rows200M Run Scoring: Time PERFORMANCE 20201015 Every 5:00 for…

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WEDNESDAY 20201014

Warm-up 10 PVC Dislocates10 Good Mornings10 Matrix TurnsFront Rack Stretch w/PVC10 PVC Thrusters10 Cat Cow Stretches10 Bird Dogs:60 Squat Hold — Coach-led Barbell Warm-up for Snatch and Clean and Jerk — Strength and Skill EMOM 12:Min 1 – 6: Build to a moderate Power SnatchMin…

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TUESDAY 20201013

Warm-up 200M JogSamson Stretch10 Downward/Upward Dog Transitions10 Scorpions10 Plank Walk-outs to a push-upPec Stretch on Rig Review bench press/spotting and set up for bench Strength and Skill Every 2:00 for 16:00 (8 Sets):2 Bench Press Build to a heavy set of 2 for today *…

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MONDAY 20201012

Warm- up 2 minutes on bike/rower at moderate pacePigeon Stretch10 Spiderman Pose w/reach10 Bootstrappers10 Bird Dogs10 Dead Bugs10 Single Leg Glute Bridges/Side10 Thread The Needle Reaches (5/side) Review back squat and set up barbells Strength and Skill Every 2:00 for 12:00 (6 Sets)2 Back Squats…

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SATURDAY 20201010

Warm-up Coaches Choice PERFORMANCE 20201010 For Time with a 35 Minute Cap (In Teams of 3–split any way):450 Alternating Single Dumbbell Step-ups (50/35#)*300 Wall-balls (20/14#)150 Chest-to-Bar Pull-ups You can modify the reps/order in any fashion to complete the work as fast as possible. * Hold…

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FRIDAY 20201009

Warm-up 20 Banded Good Mornings10 Banded Pull-aparts10 Band Front RaisesBanded Lat Stretch on Rig20 Glute Bridges10 Squats w/Thoracic Reach20 Cat Cows — Coach-led Barbell Warm-up for Clean + FS + Jerk — Strength and Skill 8 sets (Every 2 Minutes):1 Squat Clean + 1 Front…

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THURSDAY 20201008

Warm-up Tabata (8 Rounds) Alternate Between::20 on Machine (Bike/Row) Moderate Pace:20 of (Air Squats, Push-ups, Lunges, Sit-ups) 10 Downward/Upward Dog Transitions10 ScorpionsSamson StretchSeated Forward FoldPec Stretch on Rig FITNESS 20201008 Every minute, on the minute, for 25 minutes (5 sets of each):Minute 1 – 12/10…

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