May 21, 2019 – Fitness

Warm-Up. Banded Scarecrow x 60 seconds per position Reverse Snow Angels x 10 @ 3030 Followed by… Two Sets: 30 seconds of Superman Hold 30 seconds of Dumbbell Floor Press 30 seconds of Glute Bridge Marching 30 seconds of Pec Stick (or Medicine Ball) Carry 30 seconds of Plank Toe Taps (or Plank Shoulder Taps) … Read more

May 21, 2019 – Competition

A. Handstand Play Time: Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards. B. Every 2 minutes, for 6 minutes (3 sets): Sotts Press x 3 reps (clean grip, pressing from the front-rack position in receiving) … Read more

May 20, 2019 – Competition

A. Take three attempts to establish a 1-RM Overhead Squat Take as much time as needed to warm-up. After your last warm-up lift, set a clock and wait exactly 6 minutes before taking your first official attempt. Attempts must come between the following times on the running clock: Attempt 1 – 6:00 to 8:00 Attempt … Read more

May 20, 2019 – Fitness

Warm-Up.Thoracic Iso Holds Band Distracted Hamstring Stretch x 30-60 seconds per side Lateral Banded Walks x 30 seconds each direction Scapular Pull-Ups x 10-15 reps Followed by… Three Sets: Kettlebell Swings (or Kettlebell Snatches) x 10-15 Burpees x 3 Rest 30 seconds A. For time: Row 1000 Meters Rest until relatively recovered, and then… B. … Read more

May 19, 2019

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

May 18, 2019 – Fitness

Warm-Up.Coach Nuno’s Running Warm-Up Then… In teams of two, alternating complete rounds, perform 6 rounds each for time of: 400 Meter Run 21 Kettlebell Swings 8 Strict Pull-Ups If you’re performing this without a partner, rest exactly the same amount of time that it took you to perform the previous round, then start your next. … Read more

May 17, 2019 – Fitness

Warm-Up. 3-6 minutes of CARs. Pick your top three areas of need and perform one minute per area. Followed by… Every minute on the minute for 9 minutes (3 sets): Station 1 – Kettlebell Halos x 10 reps (5 each direction) Station 2 – Kettlebell Windmills x 10 reps (5 each direction) Station 3 – … Read more

May 16, 2019 – 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