Warm-Up.
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or … Read More
Warm-Up.
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 … Read More
Warm-Up.
Overhead Movement Prep
Followed by…
200-meter Suitcase + Waiter Carry (switch hands as needed)
Then…
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Landmine Press (Left) x 8-10 … Read More
Warm-Up.
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm Walk x 3 reps
Minute 2 – Hamstring Floss x 10 reps per leg
Minute 3 – “W” Holds x 5 … Read More
Warm-Up.
The Complete Snatch Warm-Up
Burgener Warm-Up x 2-3 sets
Then…
A.
Every 90 seconds, for 15 minutes (5 sets) of:
Station 1 – Kettlebell Windmills x 5-6 reps each arm
Station 2 – Tall … Read More
Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper … Read More
Warm-Up.
Full Body CARs Routine
Followed by…
Two Sets:
Kettlebell Halos x 5 each direction
Single-Arm Kettlebell Deadlifts x 10 each side
Rotational Med Ball Throws x 5 per side
Scapular Pull-Ups x 10 reps… Read More
Warm-Up.
Hip Opener Drill
Banded Scarecrow
Over-Under Drill
Followed by…
Kettlebell Movement Primer
Four sets (2 with each side) of:
Single-Arm Press (or Push Press) x 3 reps
Waiter Hold Alternating Reverse Lunges x 6 … Read More
Warm-Up.
4 Minutes of Calf & Hamstring Mobility of Your Choice
Run or Row 400 meters (at a jog/low effort)
4 Minutes of Hip Flexor & Quad Mobility of Your Choice
Run 400 or Row … Read More
Warm-Up.
Overhead Movement Prep
Followed by…
10 minutes of Handstand Play (holds, walks, wall climbs, etc.)
Then…
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8-10 … Read More
Warm-Up.
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day
Then…
A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011… Read More
Warm-Up.
Assault Bike x 60 seconds (60-65% perceived effort)
Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear … Read More
Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper … Read More