July 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

June 30, 2018 – Competition

A. Two sets of: 6 Single-Arm Kettlebell Swings 6 Front-Racked Kettlebell Reverse Lunges 6 Front-Racked Kettlebell Cossack Squats 6 Single-Arm Kettlebell Presses 6 Kettlebell Windmills Rest 60 seconds and switch sides B. Every 2 minutes, for 12 minutes (6 sets): Power Clean + Power Jerk x 1 rep *Sets 1-3 = @ 80% of 1-RM … Read more

June 29, 2018 – Fitness

A. Three sets of:Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111 Rest 45 seconds Bulgarian Goat Bag Swings x 12 reps @ 3011 Rest 45 seconds Prone Plank Hold x 60 seconds Rest 45 seconds B. For time: Row 1500 Meters immediately followed by… 10 rounds of: 6 Kettlebell Swings 6 Goblet Squats The … Read more

June 28, 2018 – Fitness

A. Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations: Station 1 – Rope Climb Technique Work – no more than 4 ascents (if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups) Station 2 – Freestanding Handstand Hold Work (use partner assists to learn balance points and accumulate … Read more

June 28, 2018 – Competition

Swimming Technique and Active Recovery Session Swimming workouts designed by Heidi Fearon A. I. 4 Minutes of Hip Flexor Mobility of Your Choice 4 Minutes of Anterior Shoulder Mobility of Your Choice 4 Minutes of Quad Mobility of Your Choice 4 Minutes of Lat & Subscap Mobility of Your Choice Focus on relaxed breathing throughout … Read more

June 27, 2018 – Fitness

Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – 20 Walking Lunges with DB/KB Farmer’s Carry Station 2 – 15/10 Calories of Assault Bike or 250/200 Meters of Rowing Station 3 – 15 Burpees Station 4 – 200 Meter Run For stations 2 and 4, pick a distance/calories that will force … Read more

June 26, 2018 – Fitness

A. Five sets of:Dumbbell Z-Press x 8-10 reps @ 2111 Rest 60 seconds Stationary Dips x Max Reps @ 1111 (add weight or assistance to allow your rep range to sit between 10-15 reps) Rest 60 seconds B. Complete as many rounds and reps as possible 3 minutes of: 5 Strict Pull-Ups 10 Russian Kettlebell … Read more