SATURDAY, MAY 4TH Performance Warm-up Run an easy mile 20 ankle rotations each direction. Try to draw a big circle with your toes without moving the rest of your leg. 3 easy rounds of: 10 double unders 10 empty bar overhead squats 10 ring rows Take a few mins to practice muscle ups. Did into […]

FRIDAY, MAY 3RD Performance Warm-up 5 mins on air bike 5 easy rounds of: 10 lunges with twist each way at the bottom of every rep 30 second plank hold 10 single leg KB/DB deadlifts (opposite arm/leg) Strength 5 sets of 10 deadlifts at 60-70% Performance Notes The is a burpee workout more than a […]

WEDNESDAY, MAY 1ST Performance Warm-up Easy 10 mins on bike or rower 3 easy rounds of: 10 empty bar front squats 10 empty bar push press 10 walking lunges Bike or row for 10 cals If you have any lingering tightness… spend 5-10 mins stretching those areas before and after the workout. Strength 5 sets […]

TUESDAY, APRIL 30TH Performance Warm-up 5 easy rounds of: 20 arm circles forward and backward 10 goblet squats with 2 second pause at bottom 10 ring rows Run 100m Strength Cleans Every 2 mins for 16 mins… 2 squat clean and jerks, working up in weight through the sets Performance Notes Believe it or not, […]

MONDAY, APRIL 29TH Performance Warm-up Start with 5 mins on an air bike or rower 3 sets of handstand practice. On the wall, or free standing. 30 seconds max each set, and you determine the rest. *Use an abmat or pillow to protect your head (if you aren’t used to doing these)… If you have […]

SATURDAY, APRIL 27TH Performance Warm-up 10 easy mins on air bike 3 easy rounds of: 5 broad jumps 30 second plank on elbows 10 goblet squats Stretch out your wrists —— Strength Deadlifts 11 at 60% 9 at 70% 7 at 80% 5 at 85% *ONLY use these percentages if you did this last week. […]