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FRIDAY 20210611

Warm-up 3 Rounds::30 Bike or Row6 Scorpions6 Downward/Upward Dog Transitions6 Spiderman Lunges w/Reach 10 Banded Passthru10 Banded Pull-aparts (Crossbody/diagonal)10 Banded Good Mornings20 Heel Walk Steps20 Toe Walk Steps:60 Air Squat Hold Endurance Every 4:00 for 8:00 (2 heats where required):500M Row Time Trial FITNESS 20210611…

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THURSDAY 20210610

Warm-up Line Drills:Zombie WalksButt KicksHigh KneesWalking Lunges (Forward)Walking Lunges (Reverse)Samson LungeWalking Hip StretchOstrich WalksHeel WalksToe Walks 10 Sumo Inch Worms10 Scorpions10 Downward/Upward Dog TransitionsCalf Stretch on Rig Strength and Skill Every 2:00 for 10:00 (5 sets):3/2 Rope Climbs or 4/3 Lying Rope Pull to Standing…

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WEDNESDAY 20210609

Warm-up 200M Jog/Bike/Row15 Banded Good Mornings10 Banded Side Steps/side10 Banded Passthru10 Banded Pull-aparts (Crossbody/diagonal)10 Banded High Pulls10 Plank Walk-outs to Push-up10 Bird Dogs10 Single Leg Glute Bridges/side * Coach-led barbell warm-up for snatch * Strength and Skill Every 2:00 for 14:00 (7 sets):Start moderate (~70%…

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TUESDAY 20210608

Warm-up Line Drills:Butt KicksHigh KneesOstrich WalksCrab WalkWalking LungesReverse LungesSide Shuffle (down/back) Banded Shoulder Distraction Stretch 2 Rounds:8 Scap Pull-ups8 Kip Swings4 Plank Walk-out to Push-up Strength and Skill Every 1:30 for 12:00 (8 sets total–4 sets of each):Int 1 – :30 Max Effort Medball Russian…

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MONDAY 20210607

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):Front Squat x 3 Reps @ 21X1* Six working…

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SATURDAY 20210605

Warm-up 200M Jog15 Banded Good Mornings10 Banded Side Steps/side10 Banded Passthru10 Banded Pull-aparts (Crossbody/diagonal)10 Banded High Pulls10 Plank Walk-outs to Push-up10 Bird Dogs10 Single Leg Glute Bridges/side FITNESS 20210605 For Time with a 35 minute cap (with a partner):50 Synchro SA Hang DB Power Clean…

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FRIDAY 20210604

Warm-up 200M Jog15 PVC Passthru15 PVC Good Mornings15 PVC Overhead Squats10 Thread The Needle w/Reach10 Superman Holds10 Hollow Rocks10 90/90 Hip SwitchesPigeon Stretch * Coach-led Barbell Warm-up for Snatch * Strength and Skill Every 1:30 for 12:00 (8 sets):Snatch From Below the Knee x 2…

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THURSDAY 20210603

Warm-up Line Drills:Butt KicksHigh KneesOstrich WalksCrab WalkWalking Lunge w/TwistSide Shuffle (down/back)Heel WalkToe Walk 10 Scap Pull-ups10 Kip SwingsBanded Shoulder Distraction Stretch Strength and Skill Every 2:00 for 10:00 (5 sets):Barbell Bent Over Row x 6 Reps w/:01 Pause at Top* Build to a challenging set…

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WEDNESDAY 20210602

Warm-up 200M Jog10 Banded Good Mornings10 Banded Side Steps10 Banded Passthru10 Banded Pull-aparts (Palms down–internal rotation)10 Banded Pull-aparts (Palms up–external rotation)10 Banded High Pulls10 Banded Face Pulls10 Plank Walk-outs to Push-up10 Single Leg Glute Bridges/side Banded Shoulder Distraction StretchWrist Stretch Every :20 for 2:00 (2…

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TUESDAY 20210601

Warm-up :90 Bike or Row10 Waiter Bows10 Downward/Upward Dog Transitions10 Scorpions10 Leg Swings Front/Back Side/Side10 Bird Dogs10 Dead Bugs10 Glute BridgesSeated Forward Fold Stretch FITNESS 20210601 Every minute on the minute for 28 minutes (7 sets of each):Min 1 – 18/12 Calorie RowMin 2 –…

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