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WEDNESDAY 20210714

Warm-up 200M JogLine Drills:High KneesButt KicksOstrich WalksLunge w/TwistSpiderman LungeSamson StretchHeel walksToe Walks 10 Internal/External Hip Rotations on Rig10 Banded Lateral Side Steps/leg20 Air Squats20 Reverse Lunges Strength and Skill Every 2:30 for 10:00 (4 sets):Back Squat for load:#1: 8 reps @ 60%#2: 6 reps @…

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TUESDAY 20210713

Warm-up 10 PVC Passthru10 PVC Good Mornings10 Matrix Turns10 Leg Swigs Front/Back Side/Side10 Scorpions10 Downward/Upward Dogs10 Cat Cows10 Glute BridgesStanding Forward Fold Stretch 2 Rounds:5 Scap Pull-ups5 Kipping Knee Raises5 Hand Release Push-ups Strength and Skill Every 2:00 for 12:00 (6 sets):Bench Press x 2…

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MONDAY 20210712

Warm-up :90 Bike or Row10 Banded Passthru10 Banded Pull-aparts (Crossbody/Overhead)10 Banded Good Mornings10 Banded Overhead Squats10 Thread The Needle w/Reach10 Superman Holds10 Hollow Rocks10 Air Squats w/Thoracic ReachWrist Stretch * Coach-led Barbell Warm-up for Snatch * Strength and Skill Every 2:00 for 12:00 (6 sets):Hip…

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SATURDAY 20210710

Warm-up 200M JogLine Drills:High KneesButt KicksZombie WalksLunge w/twistSpiderman LungeSide Shuffle (down/back)Grapevine (down/back)Heel WalksToe Walks 15 Banded Good Mornings10 Banded Pull-aparts (crossbody/overhead)Banded Shoulder Distraction Stretch FITNESS 20210710 As many rounds and reps as possible in 30 minutes (in teams of 3–split reps and calories any way):200M…

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FRIDAY 20210709

Warm-up Every :20 for 3:00 (3 times through):Waiter BowsReverse LungesMountain Climbers 10 Banded Passthru10 Banded Good Mornings10 Banded Overhead Squats10 Thread The Needle w/Reach10 Floor-facing Snow Angels10 Superman Holds10 Hollow Rocks10 Air Squats w/Thoracic ReachBanded Shoulder Distraction StretchPec Stretch on Rig * Coach-led Barbell Warm-up…

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THURSDAY 20210708

Warm-up Line Drills:Butt KicksHigh KneesLunge w/TwistOstrich WalksWalking Hip StretchSide Shuffle (down/back)Grapevines (down/back) 10 Waiter Bows10 Hollow Rocks10 Superman HoldsArm Circles (Forward, Reverse, Crossbody) Strength and Skill Every minute on the minute for 10 minutes (10 sets total–5 sets of each):Min 1 – 100ft Double Kettlebell…

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WEDNESDAY 20210707

Warm-up :90 on Bike/Rower10 Banded Passthru10 Banded Pull-aparts (crossbody/diagonal)10 Spiderman Lunges w/Reach5 Plank Walk-outs to Push-up10 ScorpionsPigeon Stretch 2 Rounds:5 Scap Pull-ups5 Kip Swings5 Air Squats Strength and Skill Every 2:30 for 7:30 (3 sets):Back Squat x 8 Reps @ 10X1 * Focus for today…

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TUESDAY 20210706

Warm-up 10 PVC Passthru10 PVC Good Mornings10 Scorpions10 Downward/Upward Dogs10 Cat Cows10 Dead Bugs10 Bird Dogs10 Glute BridgesSeated Straddle Stretch 2 Rounds:5 Kipping Knee Raises10 Ostrich Walk Steps Strength and Skill Every minute on the minute for 10 minutes::10-20 Hanging L-Hold, Box L-Sit Hold, Ring…

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MONDAY 20210705

Warm-up 200M Jog/Bike/Row10 Banded Passthru10 Banded Pull-aparts (crossbody/diagonal)10 Banded Face Pulls10 Scorpions10 Thread The Needle w/ReachBanded Hamstring StretchWrist Stretch Strength and Skill Every 2:00 for 10:00 (5 sets):Shoulder Press x 3 Reps w/:01 Pause at Bottom* * Build to a challenging set of 3 for…

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FRIDAY 20210702

Warm-up :90 Bike or Row10 Banded Good Mornings10 Banded Side Steps10 Banded Passthru10 Banded Pull-aparts (Crossbody/diagonal)10 Spiderman Lunges w/Reach10 Plank Walk-outs to Push-up10 Single Leg Glute Bridges/sideWrist Stretch Strength and Skill Every 2:00 for 12:00 (6 sets):Push Press x 3 Reps (from the rack) *…

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