Tuesday November 12, 2019

Tuesday November 12, 2019

A. Warm-Up  3 Rounds of: 30 Jump Rope Singles + 5 Walk-Outs + 10 Glute Bridges  *Movement Review and Warm-Up  B. Interval Conditioning  12:00 of :30 ON/:30 OFF for max reps alternating between Station 1 –  V-Ups  Station 2 – ...
Monday November 11, 2019

Monday November 11, 2019

A. Warm-Up  3 Rounds of:  1:00 Row  :30 High Plank  30 Shoulder Taps  10 Birddogs (5/side)  1B. Strength Track  Every 3:00 for 15:00  Strict Press x 5-5-5-5-5 -superset- 1:00 Plank  *choose a moderately heavy weight and do all 5 sets...
Saturday November 9, 2019

Saturday November 9, 2019

A. Warm-Up  3:00 Bike/Run/or Row then,  3 Rounds of: 10 TRX Rows + 5 Half Burpees + :20 Dumbbell Overhead Hold + 10 Dumbbell Strict Press B. Conditioning Buy-In: 40/30 Assault Bike Calories  Then:  4 Rounds of:  10 Toes-to-Bar  15...
Friday November 8, 2019

Friday November 8, 2019

A. Warm-Up  500 Meter Row at light pace – coach instruction on rowing technique then,  2 Rounds of: 10 Banded Good Mornings + 5 Scap Pulls + 5 Walk-Outs  B. Strength  4 Giant Sets of:  8 Single Leg Romanian Deadlifts/side (2 Kettlebells)  8...

Thursday November 7, 2019

A. Warm-Up  3:00 Tempo Bike then 2 rounds of:  10 Air Squats + 10 Grass Pickers + :30 High Plank + :20 Bar Hang  B. 35:00 Alternating EMOM (7 Rounds) of:  Station 1: 8-12 Kettlebell Cleans (53/35) Station 2: 20-30 Mountain Climbers (2:1) Station 3: 3-6 Rope...