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 (10 sets) of:
Snatch x 1.1
(rest 5-7 seconds between singles)
B.
Complete as many rounds and … 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…
Empty Barbell Movement Primer
Three sets of:
Press (or Push Press) from Behind the Neck x 5 reps
Overhead Squat x 5 reps
(use a … 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
Take 10 minutes to draw out your jerk footwork
Followed by…
Three sets of:
Press in Split Jerk Position x 3-5 reps
Rest as needed
Then…
A.
Every 2 minutes, for … Read More
Warm-Up.
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day
Then…
A.
Every 2 minutes, for 12 minutes (6 sets):
Deadlift x 5 reps @ 70-75%
B.
Five rounds for time of:
24 Kettlebell Swings … 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