Warm up: shooting warm up.
Skill: Agility ladder 2x single foot, 2 feet, straddle hops, lateral icky, icky
Mobility: H2T focussing on shoulders, hips and quads.
10 yard plyo with 10 yard sprint. 2x high knees, butt kickers, power slides, drop steps.
4 x box to box sprint with a defensive stand and GB. 60 second recovery.
3 sets of 20 yard leash sprints into dodge and shot
2 sets of Minute to win it sprints.
Warm up: 400m run.
Mobility: 10 min of Coach’s stretch, couch stretch, quads and calves. 10 min foam roll.
Strength: 3×5 bench 185-205-205
WOD: 5 rounds of 5 front squats 95# / 10 Abmat sit-ups / 20 box jumps / 500m row.
Cool down: walk and stretch.
Getting ready for the MLL championship!!
Warm up: 500m row 1:55
Mobility: H2T and foam roll. 5 min
Strength: 3×8 back squat 135 / 10 GHD sit-ups.
WOD: 21-15-9 deadlift and incline push-ups 135lbs/20″ 6:16
Cool down: light jog
Today’s interesting fact:
Yesterday I trained one of my favorite athletes. She’s had a tough road recovering from 2 different car accidents, one of which she was hit as a pedestrian. Doctors told her she would do yoga at most. She has been dealing with 30% paralysis in one arm for some time now and headaches and soreness.
She has been working hard this past month and we’ve been focussing on balanced training. We want to make sure she does everything equally and doesn’t favor her healthy side more than her injured side. Every squat or push-up we make sure she does it equally and it’s paid off. I’m so proud of her!
Warm up: 5 min of frisbee and running around.
Mobility: 10 min head to toe stretching. 5 min foam roll.
Strength: 3×10 of walking lunges with 10lb sound bags in each hand.
WOD: 20-15-10-5 of TRX pull-ups / TRX push-ups / air squats / ab-mat sit-ups.
Cool down: long board session.
Warm up: 20 min shoot around
Mobility: 2×10 yard plyos and dynamic warm up. 2x light jog, high knees, butt kickers, power slides. Quad pull, Frankensteins, Spider-Man’s, rotating groin stretch, Paleo chair, faceoff stretch and hamstring stand.
Skill: 4×40 easy sprints (less than 80% effort). Working on form and striding out.
WOD: 20-15-10-5 of TRX pull-ups / air squats / push-ups / ab-mat sit-ups.
Warm up: shoot 20 right and 20 left.
Skill: Agility ladder 2x 1 leg, 2 legs, straddle hops, icky shuffle explosion, icky shuffle.
Icky shuffle with lateral explosion:
Strength: 3×20 walking lunge with 30lb sand bag on shoulders.
WOD: 2 sets of 40yd, 60yd and 80yd sprint. 60-120 second rest and a variety of starts (static, kinetic, back pedal, etc)
80yd down and back
WOD: 2 sets of 40 yard sprints with a 30lb sand bag carry the first 20.
2 sets of 80 yards ins and outs sprints. Coast 20 yards, sprint 20, coast 20, sprint 20.
Shooting right and left.