Warm-up 200m Jog Line drills…. Ostrich Walks DownHigh Knees BackZombie Walks DownLateral Lunges Back With a moderate KB…. 2 Rounds…. 10 Goblet Good Mornings/Goat Baggers10 Goblet Squats10 KB Single leg Deadlifts Review the Deadlift and take some time to build to a working weight… Strength…
Warm-up 2 minutes on a machine as jogging pace15 PVC DislocatesPVC Standing Lat and Shoulder stretch each side10 Leg Swings 10 Jumping Spiders with a spine twist10 Squats Barbell Complex (with empty barbell): 10 Deadlift, 10 Press, 10 Back Squat5 Muscle Snatch, 5 Overhead Squat4…
Warm-up 200m Jog15 Dislocates10 Leg Swings each way10 PVC OH Squats Then… “Air Fran” Using a PVC pipe only, perform:21 Thrusters21 “Kipping Pull-Ups”15 Thrusters15 “Kipping Pull-Ups”9 Thrusters9 “Kipping Pull-Ups” *You won’t actually do pull-ups for this. Instead, mimic the motion of the pull-ups with your…
Warm-up Coaches Choice…. Nookie AMRAP in 20 minutes 7 Squat Cleans (95/65#)7 Push Press (95/65#)7 Back Squats (95/65#)200 meter Run Dedicated to Richard Nookie Darnell from Torquay, who died in a Lynx helicopter crash during a search and rescue mission to save the lives of…
Warm-up Coaches Choice… FITNESS 200905 In a team of 3-AMRAP 25: Partner 1- Partner Runs 400mPartner 2- 8 Alternating DB Snatches + 50 Single Unders- Plank remaining time until runner returnsPartner 3- Max Cal on Rower *Rotate once runner gets backAccumulate as many rowing Calories…
Warm-up 200m Run or just keep running to your car Coaches Choice to get you prepped and warm for the longer workout today. FITNESS 200904 DIRTY 30 (Jill’s Birthday) *same bar weight for each movement* For Time:30 KB/DB Deadlifts30 Strict Pullups or Ring Rows30 DB/KB…
Warm-up 2 minutes on a machineBanded Lat StretchBanded Shoulders Line Drills…. Butt Kickers DownHigh Knees BackToe WalksHeel Walks BackSpiderman CrawlBear Crawl Back 10 Reverse Lunges10 Hollow Rocks10 Supermans Downward DogUpward Dog Skill Practice 5 Minutes of Double Unders Practice FITNESS 200903 AMRAP 5:21 Lateral DB…
Warm-up 200m Jog15 DislocatesStanding PVC Lat and Shoulder Stretch Static Hang x 30 sec Followed by… Two Sets:Banded Good Mornings x 20 repsBird Dogs x 20 reps10 Push Ups 10 Scap Pull ups5 Kip Swings5 Burpee Pullups Review the Deadlift positions Strength and Skill Every…
Warm-up 2 Minutes on a machine20 Swinging bear hugs10 Squats Followed by… Hold bottom of Air Squat x 60 seconds Followed by… Weightlifting Barbell Complex (with empty bar): 5 Deadlift, 5 Muscle Cleans, 5 Press In Split Jerk Position3 Power Cleans, 3 Jerk Grip Overhead…
Warm-up 200m Jog or 2 minutes on machine15 Dislocates10 Good Mornings10 Reverse Lunges on each side10 Squats With an Empty Barbell….. 10 Deadlift, 10 Press, 10 Back Squat5 Muscle Snatch, 5 Overhead Squat4 Power Snatch, 4 Overhead Squat3 Squat Snatch, 3 Snatch Balances2 Squat Snatch…
