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Warm up – 3 Rounds 10 Up-Down Jumping Jacks 10 High Knee + Jump ( 4 high knees then jump = 1 rep ) 10 Deadbugs A1) Front Raise x 10 A2) Lateral Raise x 10 A3) Bent Over Lateral Raise x 10 A4) Full Can x 10 A5) Empty Can x 10 rest 60-90 […]
Warm up – 3 Rounds 20 Mountain Climbers 10 Man on Fire 10 Cossack Squats 30 sec Squat Hold Metcon – For max reps 5 min AMRAP 7 DB Hang Power Clean 7 DB Front Squat 7 Box Jumps -1 min rest- 5 min AMRAP 5 DB Hang Power Clean 5 DB Front Squats 5 […]
You will need : PVC pipe (or broom stick) long enough for snatch grip , DB or KB, BB for DL or 2 objects PVC Snatch Drills – 5 Rounds Coach led 5 reps Snatch Deadlift with good technique focusing on positioning 5 Snatch Deadlift, then reverse snatch deadlift pausing 3 seconds at each of […]
Rest day 30-60 min walk or hike!! Get outside, get some fresh air and enjoy some vitamin D!! Lets start this day off right! Glass of water and a healthy breakfast to start the day. Go ahead and have your tea or coffee but water first thing. If you feel like nutrition is slipping, today […]
Warm up – 2 rounds 10 Goodmornings 5 each leg Lunge Sequence 10 Bootstrap Squats 30 sec Side Plank 5 per side Glute Bridge w/art A1) Isometric Hold Romanian Deadlift x 30 sec rest 30 sec A2) SLRDL (single leg romanian deadlift) + Hip Extension Drive x 5/leg Rest 90-120 sec x 4 sets B) […]
Buy in – Animal Walks (practice moving well!!!) Ostrich / Horse / Duck / Reverse Duck / Lizard Crawl / Crab / Bunny Hops / Bear Crawl / Reverse Bear Crawl / Monkey Walks / Panda Rolls 50 sec work 10 sec rest/transition x 2 rounds Metcon – For time 50 Air Squats 200m Run […]
