Warm Up 3 rounds for quality: 10/side Quadruped Plank Shoulder Taps 10/side Side Plank Rotations 10/side Single Leg Glute Bridges Strength A1. Toes Elevated Romanian Deadlifts, 3 sets of 10-12 A2. Single Arm Dumbbell Rows, 3 sets of 10-12/side A3…. Read more »
Warm Up 3 sets of: 10 Spider-Man’s with Thoracic Rotation 20 seconds/side Side Plank Hold 14 Reverse Walking Lunges Running Skill Work 10/side Leg Crossover/Scorpion 10/side Walking Piriformis Stretch 10 switches/side Wall Speed Drill Conditioning 6-8 rounds for times of:… Read more »
Warm Up 3 rounds for quality: 10/side Quadruped Plank Shoulder Taps 10/side Side Plank Rotations 10/side Single Leg Plate Chops 10 Jump Squats Strength A1. Handstand Push Up, 3 sets of 2 RIR (reps in reserve) A2. Dumbbell Pullover on… Read more »
Warm Up 3 rounds for quality: 10 Cat Cows 5/side Scorpion Stretch 5/side Bodyweight Windmills Strength A1. Toes Elevated Romanian Deadlifts, 3 sets of 10-12 A2. Single Arm Tempo Dumbbell Row (31X1), 3 sets of 2 RIR (reps in reserve)… Read more »
Warm Up 3 rounds for quality: 10 Inch Worms 10 Alternating 90/90’s 10-12/side Spiderman to Hamstring Stretch 5/side Bird Dogs with 3 second pause each rep Strength A1. Goblet Rear Foot Elevated Split Squat (31X1), 3 sets of 10/side A2…. Read more »
Warm Up 3 rounds for quality: 5/side Scorpion Stretch 10 Kang Squats 10 Scapular Push Ups Strength A1. Wall Supported Freestanding Handstand, 3 sets of 1-2 minutes of practice A2. Straddle V-Up, 3 sets of 8-12 Conditioning 10 minute AMRAP:… Read more »
Warm Up 3 rounds for quality: 10/side Quadruped Adductor Rock Back 10 Spider-Man’s with Thoracic Rotation 10 Contralateral Reverse Lunges with Knee Lift Strength A1. Single Leg Squat/Pistol, 3 sets of 5-7/side A2. Archer Push Ups, 3 sets of 2… Read more »
Warm Up 3 rounds for quality: 10/side Quadruped Plank Shoulder Taps 10/side Side Plank Rotations 10/side Single Leg Glute Bridges Strength A1. Toes Elevated Romanian Deadlifts, 3 sets of 10-12 A2. Superman Swimmer Kicks, 3 sets of max reps in… Read more »
Warm Up 3 sets of: 10 Spider-Man’s with Thoracic Rotation 20 seconds/side Side Plank Hold 14 Reverse Walking Lunges Running Skill Work 10/side Leg Crossover/Scorpion 10/side Walking Piriformis Stretch 10 switches/side Wall Speed Drill Conditioning 8-10 rounds of: 1 minute… Read more »
Warm Up 3 rounds for quality: 10/side Quadruped Plank Shoulder Taps 10/side Side Plank Rotations 10/side Single Leg Plate Chops 10 Jump Squats Strength A1. Handstand Push Up, 3 sets of 2 RIR (reps in reserve) A2. Hollow Body Hold,… Read more »
