Warm up: 1600m jog
Mobility: H2T PVC and foam roll work.
WOD: scaled with pike and assisted PU. 10 rounds for time of:
-5 handstand push-ups
-10 one-legged squats, alternating
Cool down: 7 min stretch and 7 min swim
Warm up: 500m row
Mobility: head to toe with a focus on glutes. 2 min of squat.
Cardio: boxing 6 rounds 2/1
Snatch balance 1-1-1-1-1-1-1 Post
Cool down: swim
Warm up: 5:00 min jog
Mobility: head to toe stretch and foam roll
Strength: 3×10 banded muscle up practice
WOD: 12 min AMRAP
-10 DB squat cleans 45lbs
-100 jump ropes
Cool down: 5 min stretch
Cardio: 25 min elyptical
WOD: 4 rounds
-10 single leg box step ups
-10 ab-mat sit-ups
After coaching all weekend long and being on my feet I needed a recovery workout:
Cardio: 30 minutes on Elyp machine
WOD: 4×10 of
-20lb Med ball Wall Ball Shots
-GHD back ups
-Pull-ups – Assisted for form
Cool Down: 10 min stretch.
Warm up: 5 min jog
Mobility: 7min. Head to toe full body stretch and foam roll.
1) GHD sit-ups (hands to chin)
2) pull-ups (assisted)
WOD: 3 rounds for time
13x Overhead squat 65lbs
Cool down: 10 min swim and stretch
President of Kids Lacrosse the World
Happy birthday Elliot and people please visit his website http://www.kidslacrossetheworld.org/
Warm up: 5 min of run, rope or ride – break a sweat.
Mobility: stretch head to toe neck, shoulders, chest, hips, quads, hams, calves
Strength: 3 sets of max pull-ups. Stretch in between sets.
WOD: 3 rounds for time of 34-16-7
Cool down: 5 min walk and 5 min stretch