May 27, 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

May 26, 2018 – Competition

A.Glute Activation Warm-Up – 15 Minute Van Dyke Strength ProtocolBanded Dead Bug Iso Hold x 2 minutesBanded Clamshell Hold x 1 minute per sideForward Cross Crawl x 1 minute per sideStraight Leg Iso Raise x 1 minute per sideCross Under Lunge x 1 minute per sideFire Hydrant Iso Hold x 90 seconds per side Followed … Read more

May 25, 2018 – Fitness

A. Three sets of: Back Squat x 6-8 reps @ 32X1 Rest 60 seconds Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 21X0 Rest 60 seconds Hollow Body Roll to Superman x 6 rolls each way Rest 60 seconds B. Every 8 minutes, for 24 minutes (3 sets) for times: 30/20 Calories of Assault Bike … Read more

May 24, 2018 – Fitness

A. Four sets of: Dumbbell Bench Press x 8-10 reps @ 20X1 Rest 45 seconds Kettlbell Swings x 20 reps Rest 45 seconds Supinated-Grip Strict Pull-Ups x 8-12 reps @ 21X0 Rest 45 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 20 Dumbbell Push Presses 20 Alternating Single-Arm Dumbbell … Read more

May 24, 2018 – Competition

Active Recovery Swimming Day Program Courtesy of Heidi Fearon A. For the next 2 weeks as our athletes are preparing for Regionals, Thursday swims will be complete active recovery. 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 – … Read more

May 23, 2018 – Fitness

A. Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc… B. Against a two-minute running clock, complete: 10 Dumbbell … Read more