6/27/2017

A) 4 sets of 4,  strict pull up with 4 second negative, use the proper band to be able to get the 4 second negative, rest 90 sec between sets B) 14 Minute EMOM Odd: 20 Dubs or 30 Singles Evens: 12 Wall Balls C) 2 TABATAs First: Plank from…

6/27/2017

Tips for Proper Ski ERG technique Stretch: Green band shoulder stretch + Half kneeling hamstring stretch each + lizrad stretch + pigeon stretch warm up: 3 rounds; 20 sec handstand hold on wall (scale to plank in push up holding hollow) + 10 cossack lunges (5/leg) + 30 sec wall…

6/26/2017 Bootcamp

A) 15 Minutes Quality Work 2 Rope Climbs or 3 Rope Planks :30 sec dead hang 10 Cossack Lunges w/KB in Goblet Hold 25/15 (5/leg) 200 M Run B) 5 Rounds for Time 8 Box Jump 24/20 8 Burpee to 6" target 8 DB Alt DB Snatch (4 each arm)…

Monday 6/26/2017

Stretch: lizard, twisted cross, pigeon, puppy dog + barbell front rack stretch with barbell on box  90 sec each side (twice on front rack stretch) Warm up: 3 rounds; 7 walk the floors + 10 abmat back extensions + 10 banded steps each direction + 50ft duck walk   A)…

Friday 6/23/2017

Stretch: twisted cross pose, thread the needle pose, half kneeling hamstring reach, pancake straddle pull - 90 sec each Warm up: 10 banded side steps each direction + 10 red band OHS + 1:00 90/90 wall push drill + 10 cossack lunges   A) 10:00 Build to a max snatch;…

Bootcamp 6/22/2017 Thursday

In teams of two: with a running 26 minutes clock Buy in: 50 box dips (each person does 25, split as needed) In remaining time AMRAP 3 burpee box jumps 24/20 6 KB swings 70/53 9 air squats Each partner completes a full round then switch. Sprint through the rounds.

Thursday 6/22/2017

          Stretch: Game- Pass the pole or slap the abmat Warm up: PVC routine, leg swings 8 each direction, bretzel stretch 8 deep breathes each side, twisted lizard pose (1:00) each leg A) 2 person teams: Break as needed 50 burpees over partner in plank 200ft…

Wednesday 6/21/2017

Warm up: Speed ladders- coach will lead through a wave of 5 techniques, 3 times through equaling 15 reps through the speed ladder A) 3 sets; 10 barbarian squats with a plate (choose proper load, coach will help) rest 1:00 sec between sets 10 Z press with moderate load DB's…
1 2 3 160