A.
Every 90 seconds, for 9 minutes (6 sets) of:
Front Squat x 1 rep @ 90-95%
Strict Handstand Push-Ups to Deficit x 4-6 reps
Make the deficit challenging, but we still want you completing … Read More
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… Read More
A.
Every 2 minutes, for 18 minutes (9 sets) of:
Clean from Mid-Patella + Jerk
*Sets 1-3 – 75-79% of 1-RM Clean & Jerk
*Sets 4-6 – 80-84%
*Sets 7-9 – 85%
B.
Every 2 … Read More
Gymnastics Skills Warm-Up
If you are not familiar with the process of handstand push-up negatives, please watch this video.
Two sets of:
Wall-Facing Handstand Marching x 50 reps
Rest 30 seconds
Handstand Push-Up Negative … Read More
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 … Read More