Saturday, March 16th Performance Warm-up 3 easy rounds of: Run 200m 10 box jump overs (or step overs) 10 air squats 10 wall balls 5 ring dips Strength Muscle Ups Every Other Minute On …
Workout Wednesday – March 13th
Wednesday, March 13th Performance Warm-up 3 easy rounds of: 5 strict pull ups 10 push ups 10 calories on bike Strength Bench press 4 sets of 10 hard reps Rest for 3 minutes For the first …
Tuesday, March 12th
Tuesday, March 12th Performance Warm-up 30 slow burpees 3 easy rounds of: 20 arm circles forward 20 arm circles backward 20 air squats 30 second handstand hold against wall (or …
Monday, March 11th
Monday, March 11th Performance Warm-up Take 10 mins to practice kipping pull up, or butterfly pull ups. Keep tension in your shoulders the whole time. Really play with having really strict, …
Saturday, March 9th
Saturday, March 9th Performance Warm-up 4 slow rounds of: 5 empty bar squat cleans, 10 empty bar push presses, 10 kips on the pull-up bar (keep your shoulders active the whole …
Workout Wednesday – March 6th
Wednesday, March 6th Performance Warm-up 50 burpees 50 air squats Strength Bench press or DB bench 5 sets of 5 reps at 65%+ Strength Bench press or DB bench 5 sets of 5 reps at …