Performance Warm-up 5 easy rounds of: 5-10 strict pull ups (use band if needed) 20 leg bridges 10 empty bar thrusters Strength Deadlifts 4 sets of 10 at 60% of your 1RM *All sets must end …
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Friday, April 5th
Friday, April 5th Performance Warm-up 5 mins of rowing or riding a bike to get the blood moving. Spend 5 mins stretching your hips and shoulders. 3 easy rounds of: 10 air squats 10 …
Thursday, April 4th
Optional Conditioning If you can swim... swim! Do this for 30 minutes at a constant pace. If you can't swim... go out for a run, and see how close you can keep your heart rate to 130 beats per …
Workout Wednesday – April 3rd
Wednesday, April 3rd Performance Warm-up Easy 50/30 calorie bike 20 arm circles forward 20 arm circles backward 3 easy rounds of: 5 inch worms 10 slow burpees 15 air squat Strength 5 …
Program Methodology (aka why it works)
Constantly varied Functional movements Done at a high intensity (not maximal intensity) We are still looking for GREAT form/technique, but we also need high intensity to make the body adapt. …
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Tuesday, April 2nd
Tuesday, April 2nd Performance Warm-up Easy 400m jog 20 arm circles forward 20 arm circles backward 3 easy rounds of: 5 inch worms 10 walking lunges with upper body twist in each …