Monthly Archives: May 2021

WARM-UP Mobility 1:00 Pike Stretch Video :30 Ankle Rocks (each side) Video Activation :30 Banded Good Morning Video :30 Low Banded Rows Video :30 Alternating Single Leg V-Ups Get Hot! :30 Assault Bike (or other machine/run) :30 Single Unders :30 Row (or other machine/run) DOUBLE-UNDER  Focus: Teaching stance, grip & position WORKOUT OF THE DAY […]

WARM-UP Mobility 1:30 Squat Hold Video :30 Samson Stretch (each side) Video :30 Shoulder to Floor Stretch Video Activation :30 Active Spiderman Video :30 Inch-Worm to Push-Up Video Get Hot :30 Toe Touch to Jump Video :30 Burpee to Squat Video KETTLEBELL SWING Focus: ‘Long Arm’ Swing vs. ‘Pull to Punch’ Swing FRONT SQUAT  Focus: […]

WARM-UP 2:00 Rowing (moderate pace) (This will give athletes a rough idea of how long will 35/25 take) 10 Squat Therapy Reps (holding a 10-lb. plate out in front) ROW  Focus: Test – Log Calories CHEST-TO-BAR  Focus: “Kick-Hip-Pull-Push or Through” – Kipping vs. Butterfly OVERHEAD SQUAT  Focus: Teaching the Overhead Squat – Layering in Points […]

WARM-UP 400/300m Bike 200m Run 50m DB Front Rack Carry -(Quick instruction from Coach on how to hold them correctly) Demo Video 5 Hand Release Push-Ups -(Quick instruction how to do the HRPU) 5 Ring Rows -(Quick instruction on how to do the Ring Row) WORKOUT OF THE DAY “EXCUSE ME?!” 40:00 AMRAP 2000/1750m Bike […]

WARM-UP  :30 Bike 10 Single Leg Alternating V-Up (10 each leg) 10 Superman w/ :2 Hold :30 Standing (up on the) Bike 10 Kip Swings 5 Strict Knee to Chest 15/12 Calorie Bike (Test for Workout) TOES-TO-BAR Focus: Open and close the shoulders and hips at the same time (“hollow” to “arch”) WORKOUT OF THE […]

 WARM-UP  AMRAP 4:00 5 Medicine Ball Deadlifts 5 Medicine Ball Front Squats 5 Medicine Ball Strict Press 5 Squat (pause) Strict Press 5 Slow Burpees WALL BALL  Focus: The Rack Position – “Hold the ball high” DEADLIFT Focus: Respecting a good Set-Up WORKOUT OF THE DAY “FRANK THE TANK” AMRAP 5: Buy-In: 50 Wallballs (20/14) […]

WARM-UP 50 Jumping Jacks 40 Mountain Climbers 30 Snatch Grip Deadlifts 20 Behind the Neck Snatch Press 10 Controlled PVC Overhead Squats BOX JUMP OVER  Focus: Knees align with toes POWER SNATCH  Focus: Bar Path – Keeping the bar close to the legs WORKOUT OF THE DAY “OVERRATED” 5 Rounds For Time: 7 Power Snatches […]

 WARM-UP  200m Slow Jog :30 Step Back Lunges :30 Knuckle Draggers :30 Box Step overs at 20” 3 Rounds with a Partner: Partner 1: 100m Run Partner 2: Hollow Hold Until Partner 1 Returns then Switch DOUBLE DB STEP-OVERS Focus: Plant the lead foot firmly and brace the mid-section during the step DB FARMER’S CARRY […]

 WARM-UP :30 Band Pull Aparts 5 Air Squats w/ pause at the bottom 5 Push-ups w/ pause at the bottom Mobility 1:00 Squat Hold :30 Each Side Pec Stretch on Wall ASSAULT BIKE Focus: Test for Calories MUSCLE-UP  Focus: Pulling to the sternum and keeping elbows in FRONT SQUAT  Focus: Keeping the barbell on the […]

 WARM-UP  :30 Box Step ups to 20” :30 Active Spiderman :30 Glute Bridges :30 Box Step ups to workout height PVC “GRACE” (30 Clean and Jerks) – Ooooo fun! Mobility :30 Pigeon Pose on Box (Each Side) Child’s Pose on Box: 1:00 BURPEE BOX JUMP OVER  Focus: Step up. Jump. Land proud. Turn on top. […]