Warm up: 4x40yd warm up sprint
2 sets of 15yds work and 15yd run
Mobility: Head to toe stretch
WOD: 20min AMRAP of
-10 ab-mat sit-ups
-15 air squats
Cool down: 5 min cool down stretch
Due to a fundraiser we had very little time to train but we made the most out of the time we had and here is that workout.
Warm Up: 30 Jumping jacks
Mobility: Stretched neck, shoulder and trunk swings, hip stretch and hockey stretch, calf stretch into hamstring work.
WOD: 5 rounds for pride of
-10 Air Squats
Cool Down: Couch stretch, chest stretch and quad work.
DU vs Hopkins scrimmage:
Warm up: 400m warm up jog
Mobility: stretch neck, shoulders, quads, couch stretch, groin and spider crawl. Stretch calves and ham strings on railing.
-4 x 40yd warm up sprints (start at half speed)
– 2 sets of butt kickers, high knees, power slides and Carioca of 20yd work and 20-30yd sprint
Strength: 3×10 single leg box step ups on 28″ box. Do lax ball hamstring roll out in between sets for 30-60sec each leg
Word: 7 rounds NOT timed but at a consistent pace of
-15 air squats
*focus on full range of motion and form. Rest and stretch as needed but you should break a sweat and get stronger.
Cool down: foam roll lats, back, quads and glutes.
After a solid week of work we set some time aside for quad, ham and Achilles work before today’s workout.
Warm up: 7min jog or bike
Mobility: Quad compression, hamstring rollout, 5 point shoulder and 1 min each side hip stretch. Work neck, shoulders and hips and anything sore from basketball.
Video -example of a muscle being rolled out. Nasty.
Strength: 4×4 cleans
WOD: for time 21-15-9 of
Cool down: 5 min stretch of chest, quads, hams and glutes (hockey stretch)
Warm up: jog 5 min
Mobility: Coach Bocklet stretch
Strength: 3×5 power cleans
WOD: 2 rounds of
Max effort and rest as long as you need in between sets
1 round of
Cool down: 5 min of breathing, shoulders, hips and groin
Warm up: Agility ladders and football
Mobility: shoulder, hip and neck stretch. Foam mash lats and quads
1. 3×8 single leg squats
2. 3×5 push press
WOD: 3 rounds for time of
-21 GHD hip extensions
-21 Ab-mat sit-ups
Cool down: 7 min stretch and trunk foam roll
Warm up: 5min easy jog. Just break a sweat.
Mobility: shoulders, quads, hips, calves and ham stretching
Strength: 3×10 for range of motion and get the blood going.
-GHD Sit-ups or ab-mat sit-ups
WOD: 9 rounds of boxing 2min rds/1min rest
-6 heavy bag of jabs, cross and hooks
-1 speed bag and strategy
Cool down: 5min stretch of quads, hips, chest and shoulders.