Tuesday 7/11/17
A) Warm-up Worlds Greatest Stretch x 20s each pose, Then complete: 15 Hollow Rocks 20 Walking Lunges 25 Double Unders or Double Under Attempts 30 Shoulder Taps 25 Double Unders or Attempts 20 Walking Lunges 15 Hollow Rocks B) Conditioning Every 7:00 x 3 Sets: Row 750...
Monday 7/10/17
A) Warm-up 10 X-Band Walks Each Directions then grab an empty BB: 4 Deadlifts 4 Muscle Cleans 4 Front Squats 20s Pigeon Pose each side *Add weight 4 Deadlifts 4 Power Cleans 4 Box Jumps *Add weight 3 Deadlifts 3 Squat Cleans 3 Box Jumps (higher than last set) B)...
Friday 7/7/17
A) Warm-up Row 21 Calories then, X-Band Walks x 10 steps laterally each 10 Lateral Squats (Cossack Squat) (total) X-Band Walks, Forward/Backward x 10 steps 10 Lateral Squats 5 Single Leg Glute Bridge Right Leg (1 ct at top) 5 Single Leg Glute Bridge Left Leg (1 ct at...
Thursday 7/6/17
A) Warm-up 5:00 PVC Game. When PVC hits floor all athletes complete 3 Burpees 5:00 Bodyweight Movements x 10 reps each Hollow Rocks Air Squats Walking Lunges Push-ups Sit-ups Scorpions Squat Thrusts B) Mobiltity Lax Ball or Softball – 60s in each glute C) GPP Teams of...
Wednesday 7/5/17
A) Warm-up 40 Mountain Climbers then, 100 Single Unders, Then Grab a light Dumbbell – 10 Alt DB Snatch from Floor – 10 DB Push Press ea arm – 10 DB Rows ea arm – 10 DB Windmills ea arm – 10 Push-ups B) Prep 2 Rounds of: 25 Banded Pushdowns 25 Banded Pull-aparts C)...
Tuesday 7/4/17
A) Warm-up Run 400 Meters then, 8:00 of Pose Running Drills. B) Mobility, 5:00 Banded Ankle Mobility + Lax ball on ankles/calves x 30-40s each spot C) Conditioning “Run Forrest” For time: Run 1 Mile 100 Burpees Run 1 Mile L2: (800m Runs) (75 Burpees) L1: (50 Burpees)...
Monday 7/3/17
A) Warm-up 5:00 Dynamic then, Grab a PVC: – 10 Pass Thrus – 10 Around the World (total) – 10 PVC OHS Then, Foam Roll Lats x 10 passes each then proceed into Burgener Warm-up below B) Prep “Burgener Warm-up w. a pvc” 1. Down and up 2. Elbows high and outside 3. Muscle...
Friday 6/30/17
A) Warm-up Complete: 20 Walking Lunges 20 Jumping Jacks 10 Burpees Then, Grab an empty Barbell: 5 Muscle Clean 5 Press 5 Power Cleans 5 Squat Cleans 5 Push Jerks or Split Jerks B) Activation, 5:00 Glute Activation: X-Band Walks: Accumulate 2:00 – Try not to...
Thursday 6/29/17
A) Warm-up Get athletes in a circle with one medball: – Have athletes introduce themselves to one another Then stand in circle and toss the medball. The athlete has to say the person name they are tossing the medball to. – Play this game for 5-6:00 then complete: 50...
Wednesday 6/28/17
A) Warm-up Grab a band and a light KB and complete: 20 Banded Pull-aparts 10 KB Push Press right arm 10 KBS Push Press left arm 20 Banded Pull-aparts 10 KB Rows right arm 10 KB Rows left arm 20 Banded Pull-ups 10 KB Windmills right arm 10 KB Windmills left arm 20 Air...
Tuesday 6/27/17
A) Warm-up Row 500m Then, Group Dynamic Circle Warm-up – Go around in a circle and have athletes choose a bodyweight exercise. Perform 10 reps of each movement. B) Mobility Achilles/Calve Stretch against Wall x 60s each leg C) Conditioning For total time:...
Monday 6/26/17
A) Warm-up 5:00 of Dynamic Warm-up then, Grab an empty Barbell and Complete: 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Hang Squat Cleans *Add weight 5 Squat Cleans 5 RDLs *Bring bar over to rack and set-up for Box Squat B) Mobility Banded Ankle Mobility x 2 sets...