Warm-up 400m JogPigeon Stretch10 Spiderman Lunges10 Squats10 Good MorningsCalf Stretch on the Rig Post/WallStanding Quad Stretch10 Down/Ups 10 Box Step ups10 Situps Review the movements in the bodybuilding/strength portion…. Strength and Skill Every 90 seconds, for 18 minutes (3 sets):Station 1 – Single-Leg Squat (“Pistols”)…
Warm-up 200m Jog15 Dislocates10 Good Mornings10 Leg Swings10 Behind the neck Presses with PVCKneeling Front Rack/Wrist Stretching10 Bird Dogs10 Glute Hip Bridges10 Hollow Rocks10 Squats With an empty barbell…. 5 Front Squats5 Strict Press5 Hang Cleans5 Push Jerks Review the Clean and Jerk to prep…
Warm-up 200m Jog Line Drills-Toe Walk DownHell Walks BackHigh Knees DownBear Crawl Back 20 Arm CirclesDownward Dog10 Scorpions5 Push Ups30 Sec Plank5 Push ups10 Hollow rocks5 Supinated Strict Pullups Strength and Skill Complete 4 sets of…. Kneeling Bicep Curl and Press x 6 reps per…
Warm-up 200m Jog20 Arm Circles15 Waiter Bows20 Jumping Jacks10 Push upsDownward DogCobra Pose30 Sec Plank HoldPrep the front rack/wrists on the floor With an empty barbell…. 5 Strict Press5 Front Squats5 Thrusters Go through this complex once more….. For the workout today: Fitness will tackle…
Warm-up Coaches Choice…. FITNESS 200801 For time in teams of two… 800 Meter Run together15 Burpee Pullups immediately followed by… Ten rounds of:4 DB Power Cleans6 DB Deadlifts8 DB Shoulder to Overhead immediately followed by… 15 Burpees Pull ups800 Meter Run Together PERFORMANCE 200801 For…
Warm-up 2 minutes on a machineArm Swings and Circles each way20 Swinging Bear Hugs10 Dislocates10 Leg Swings Each Way10 Spiderman Lunges10 Squats10 Push ups Review the positions and points of performance…. Strength and Skill 4 Total Sets of… Kneeling Dumbbell Strict Press – 6 reps…
Warm-up 200m Jog20 Waiter BowsCobra PoseDownward Dog10 Hollow Rocks10 Supermans With an empty Barbell…. 10 Romanian Deadlifts10 Deadlifts Review the positions and proceed to build to the working weight for your sets. Strength and Skill Every 2 minutes, for 16 minutes (8 sets): Deadlift x…
Warm-up 2 minutes on the machine or 400m JogCalf Stretch on Rig Post or WallCouch Stretch or Quad Stretch on each side15 Waiter Bows10 Down Ups10 Scorpions10 Push ups10 Kip Swings10 Scap Pullups5 Strict Pull ups or 10 Ring Rows10 Jumping Lunges10 Squats FITNESS 200729…
Warm-up 2 minutes on the machinePigeon Stretch On each sideDownward Dog PoseFront rack/wrist mobility on the floor20 Mountain Climbers10 Down Ups10 Squats Grab an empty bar….Prep the front rack5 Front Squats5 Rack pulls5 front squats5 power cleans Build to a working weight…. Strength and Skill…
Warm-up 200M Jog15 Dislocates15 Good Mornings with a rotation10 Matrix turns20 Jumping Jacks10 reverse lunges10 Squats With an empty barbell…. 5 Snatch Grip Romanian deadlift5 Hang Snatches5 Behind the neck snatch grip Push Press5 Snatch Balances Review the positions and point of performance for the…
