April 1, 2018

Recovery Day A.Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 … Read more

March 31, 2018 – Fitness

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 Burpees 7 Dumbbell Thrusters 7 Box Jump or Step-Overs Rest until the running clock reaches 20:00, and then… In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 … Read more

March 30, 2018 – Fitness

A. Three rounds for time: 500 Meter Row 21 Kettlebell Swings 12 Burpees Rest until relatively recovered, and then… B. Three sets of: Single-Leg Deadlift x 6-8 reps each leg @ 4011 Rest 60 secondsBarbell Glute Bridges x 6-8 reps @ 20X1 Rest 60 seconds Side Plank x 45 seconds each side Rest 60 seconds … Read more

March 29, 2018 – Fitness

A. Three sets of: Half-Kneeling Landmine Press x 8-10 reps each @ 20X1 Rest 45 secondsL-Sit Taps x 40 seconds (10 each leg x 2 sets) Rest 45 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 18 Weighted Box Step-Ups (20″/18″) 12 Alternating Dumbbell Snatches 6 Strict Handstand Push-Ups … Read more

March 29, 2018 – Competition

Active Recovery Swimming Day Program Courtesy of Heidi Fearon A. Regular swimming program will return next week, until then, I encourage you to pick three things to focus on, for example, chin tuck, breathing out completely just before you breathe in, and high elbows – or chin tuck, high elbows and strong finish at the … Read more

March 27, 2018 – Competition

A. Two sets of: 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 30 seconds 12 Alternating Bowler’s Squats 12 Alternating Cossack Squats 12 Band Pull-Throughs Rest as needed B. Build to a 3-RM Dumbbell Z-Press followed by… For … Read more