Warm up: 4 min jog. 6 min interval runs.
Mobility: foam roll, shoulder mobility, table hip stretch.
A1/A2)bench/seated row 10-8-6-4-2
B1/B2) Abmat sit ups/back ups 3×8
C1/C2) box step ups/air squats 3×10
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: 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.