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Monday 190930

POSTED DATE: MONDAY, SEPTEMBER 30TH 2019

Sport

WOD: “Dive Bar”

RX – FITNESS – SWEAT

(35 minute Cap)

For Time:

800 Meter Run

50 Barbell Thrusters (45/35)

800 Meter Run

50 Burpees

800 Meter Run

50 Barbell Thrusters (45/35)

 

SUBSTITUTIONS

Run:

1k Row or Ski

80/55 Calorie Bike


Thursday 180809

POSTED DATE: THURSDAY, AUGUST 09TH 2018

Sport

Immediate Warm-up: (0-5)

Coaches Choice ;)

Mobilize: (5-15)

Dynamic Movement Stretch

Walking Quad Stretch - 10 yards

High Knee Hug to Lunge - 10 yards

Spiderman Complex - 2rt/2lt

Inchworms (arms only) - 5 reps

Standing Calf Stretch - 5 reps

Reverese Lunge - 10 yards

Leg Cradle - 10 yards

Lateral Lunge - 10 yards

Single Leg RDL/SeeSaw Walk - 4rt/4l

Iso-Stability Work: (15-20)

90,45,0 Leg holds 4x30sec

Field Work: (20-45)
Game Day

Rack
1a) Back Squat 5x5@80%
 b) Kneeling IYTAW 4x3xeach letter
Platform
2a) Primal complex 3x (5 squat, 10 reverse lunge, 10 step up)
 b) Weighted Calf Raises 3x15 each leg
Hallway
3a) HS shoulder touches 4x20
 b) Slamballs 3x10


Wednesday 180808

POSTED DATE: WEDNESDAY, AUGUST 08TH 2018

Sport

Immediate Warm-up: (0-5)

Coaches Choice ;)

Mobilize: (5-15)

Dynamic Movement Stretch

Walking Quad Stretch - 10 yards

High Knee Hug to Lunge - 10 yards

Spiderman Complex - 2rt/2lt

Inchworms (arms only) - 5 reps

Standing Calf Stretch - 5 reps

Reverese Lunge - 10 yards

Leg Cradle - 10 yards

Lateral Lunge - 10 yards

Single Leg RDL/SeeSaw Walk - 4rt/4l

Iso-Stability Work: (15-20)

4x Side Plank (30sec) to 10 side plank hip dips

Field Work (20-45)
1) Zig zag run
2) A-skip to sprint
3) Single Leg Triple Jump

Rack
1a) Bench Press 5x5@80%
 b) Wtd Pullups/eccentric 5x5 
Platform
2a) Bentover Row 4x7
 b) Swiss ball Pike 4x5
Hallway
3a) Bicep Curl 4x10 
 b) Medball walkover 3x20

 


Tuesday 180807

POSTED DATE: TUESDAY, AUGUST 07TH 2018

Sport

Immediate Warm-up: (0-5)

Coaches Choice ;)

Mobilize: (5-15)

Dynamic Movement Stretch

Walking Quad Stretch - 10 yards

High Knee Hug to Lunge - 10 yards

Spiderman Complex - 2rt/2lt

Inchworms (arms only) - 5 reps

Standing Calf Stretch - 5 reps

Reverese Lunge - 10 yards

Leg Cradle - 10 yards

Lateral Lunge - 10 yards

Single Leg RDL/SeeSaw Walk - 4rt/4l

Iso-Stability Work: (15-20)

Partner Leg Throws 4x15 each partner

Field Work (20-45)
Suicide Runs

Platform
1a) Squat Clean/Power Clean + Front Squat 5x4 @80%
1b) windshield wipers 4x20 (10each)
Rack
2a) 1 arm DB OH Squat (go light for mobility)4x8
2b) Bicycle Abs 4x30sec
Hallway
3a) Weighted Rotational lunge 3x9 (each)
3b) single leg pelvic tilt 3x20 (10each)


Monday 180806

POSTED DATE: MONDAY, AUGUST 06TH 2018

Sport

Immediate Warm-up: (0-5)

1/2 Gassers- 10 mountain climbers - 5 air squats

Mobilize: (5-15)

Dynamic Movement Stretch

Walking Quad Stretch - 10 yards

High Knee Hug to Lunge - 10 yards

Spiderman Complex - 2rt/2lt

Inchworms (arms only) - 5 reps

Standing Calf Stretch - 5 reps

Reverese Lunge - 10 yards

Leg Cradle - 10 yards

Lateral Lunge - 10 yards

Single Leg RDL/SeeSaw Walk - 4rt/4l

Iso-Stability Work: (15-20)

4x Alt Reaching plank (midline stabilization) to Regular plank 30sec each with 30sec break

Field Work (20-45) Stations
1) Standing Broad Jump
2) 50m sprint
3) Pro Agility

Platform
1a) Deadlift 5x5
 b) Banded Pull Aparts 4x12
Rack
2a) Dive Bomber pushups 4x10
 b) Chin ups 4x5-12
Hallway
3a) Hollow Rocks 4x30sec
 b) 1 Leg midline balance 3x10 (each)