Friday 6/23/17
A) Warm-up Tic Toe Warm-up Then, 10 Box Jumps 10 Push Press empty Bar 10 Deadlifts 10 Back Squats 5 Squat Cleans or Front Squats 5 Jerks or Push Press B) Activation Glute Activation 1-2 sets of: – X-Band Walks x 10 each direction – Single Leg Glute Bridges x 5 ea....
Thursday 6/22/17
A) Warm-up 1 Round of: 25 Air Squats 50 Single Unders 15 Push-ups 50 Single Unders 20 Renegade Rows 50 Double Unders or Double Under Attempts 20 Walking Lunges B) Skill “Goat EMOM” EMOM 10: ODD Mins: 1 Movement Athlete Choice EVEN Mins: 1 Movement Athlete Choice –...
Wednesday 6/21/17
A) Warm-up Kettlebell Warm up, 30s of work/20s of rest. Coach should call out the exercises/demo 2-3 reps during the rest intervals: -Single-arm KB Swing (both sides) -KB Windmill -Goblet Squat -KB Push Press (both) -KB Swing -Figure 8 (both directions) etc.. B)...
Tuesday 6/20/17
A) Warm-up Abmat Pizza Game (2 burpee penalty for drops) + Dynamic Warm-up B) Mobility Tissue Work: Foam Roll x 10 passes each – Thoracic Spine – Lats – Adductors C) Strength Power Clean: 6 x 3. Rest 90s-2:00 – Work up to 75% or to a moderate load resetting between...
Monday 6/19/17
A) Warm-up With a PVC: 10 Pass Thru’s 10 Around the World (total) 10 OHS Grab an empty BB: 5 Muscle Snatch from Hang 10 OHS 5 Squat Snatch from below the knee + PVC Game x 5:00 B) Prep 2 Rounds of: 10 Passes each side foam rolling adductors. 10 (total) Goblet Lateral...
Friday 6/16/17
A) Warm-up “Burpee Breakdown” 8-6-4-2 Squat Thrust Push up Squat Jump Jumping Jack B) Prep With an empty Barbell: 5 Muscle Snatch 5 Back Squats 5 Power Snatch 5 Goodmornings 10 Single Leg Glute Bridge each leg w. 1 ct hold at top. *Add light weight and repeat one more...
Thursday 6/15/17
A) Warm-up With a partner, one person working Row 250m x 2 rounds Partner resting performs: Foam Rolling of x 10 passes each: Calves Adductors B) Partner Conditioning 3 RFT w. a partner: Row 1500 meters 10 Curtis P’s (115, 75) 30:00 Cap L3: (95, 65) L2: (75, 55) L1:...
Wednesday 6/14/17
A) Warm-up With a light Kettlebell: 10 Turkish Get-ups (total) Then, 5:00 of Bodyweight movement x 10 reps each – Air Squats – Lunges – Push-ups – Sit-ups – Supermans – Hollow Rocks – Scorpions B) Mobility 3 Way Banded Shoulder + Lat stretch x 20s each + Jerk Review...
Tuesday 6/13/17
A) Warm-up Box Programming Dynamic Warm-up B) Mobility + Activation Circuit, 5:00 1a) High to Low Plank x 10 passes 1b) Shoulder Taps x 20 (alternating) 1c) Banded Lat Stretch x 20s each x 2 rounds C) Gymnastics Skill + Gymnastics Static Hold *Spend 10:00 teaching...
Monday 6/12/17
A) Warm-up 5:00 Dynamic + 2 Rounds of: 5 Heavy Russian Swings (squeeze glutes) 10 Wide Stance Heavy Goblet Squats 15s Elbow Plank (squeeze abs) B) Mobility 60s Pigeon Pose on Box Each Side *This can be done on a 20, 24, 30″box. C) Strength 1) Front Squat Clusters: 6 x...
Friday 6/9/17
A) Warm-up 2 Rounds With a empty Barbell: 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Burpees 10 Alternating Rev Lunges 10 Wallballs 20 Double Unders B) Activation Glute Activation + Squat Mobility 2 Rounds of: 1a) Single Leg Hip Thrust x 5 ea. (1 ct at top). Rest...
Thursday 6/8/17
A) Warm-up PVC Game + DB Hang Power Snatch Review + Practice Then, 10 DB HPS ea 20 Mtn Climbers 10 Air Squats + Box Jump Review – Talk about the different between stepping down vs rebounding from a pacing/safety perspective B) Mobility General Mobilty w. Foam Roller x...