Tuesday, 16 July 2019

Warm-Up. CARS, CONTROLLED ARTICULAR ROTATIONS Wall Slides x 10 reps BANDED Y’s, T’s & W’s x 5 reps each Plank rotations 30sec Wall sit 30sec 10 reps of Reverse Snow Angel's Part A: Bench press Every 2:00, for 10minutes (5 sets):…

Monday, 15 July 2019

12-Minute Mobility for Hip Hinge Couch stretch Runners lunge Frog hinge lumbar flexion Hip hinge changing foot positions Kettlebell squeeze grip Deadlifts Then… Part A: Four sets of: Jefferson Deadlifts x 4-6 reps @ 30X1 Rest 30…

Saturday, 13 July 2019

3 Stations of 2 members 5 rounds total members rotate every round. Member 1 becomes member 2 Station 1: Member 1: 20cal Row Member 2: DB cleans - until member 1 finishes Station 2: Member 1: 20cal Bike Member 2: hang…

Friday, 12 July 2019

Warmup CARS coaches choice Followed by Windscreen wipers Thread the needle Calf stretch Couch stretch Part A: REAR DELT WARM UP 3 sets of: Supine on bench T Raises x 10 reps @ 2121 (Face down, raising straight arms at 90 degrees)…

Thursday, 11 July 2019

Weightlifting 18:30 Part A: Barbell warmup complex 4 sets of with empty bar Deadlift, hang power snatch, overhead squat, snatch Part B: Snatch balance Set1: 50%, Set2: 55%, Set3: 60%, Set4: 65%, Set5: 70% Part C: Snatch Complex…

Wenesday, 10 July 2019

Dynamic Mobility ACTIVATION AND WARM-UP 3 rounds of 30sec 10 transition A) bear crawl B) Alternate rev lunges C)Russian Baby Makers x 10 reps D)Active plank - elevated rocking frog E) windmills Part A: 15 min Emom 12 db Strict press…

Tuesday, 9 July 2019

Specific mobility Hips, t-spine and Wrists Cars Part A: Warm Up Two sets of: 30 Second Side Plank (left) 30 seconds dumbbell row (left) 30 Second Side Plank (right) 30 seconds dumbbell row (right) Rest 30 seconds 6 Kettlebell…

Monday, 8 July 2019

5 min Full body CARS Warm-Up Followed by… Two Sets: Plank Shoulder Taps x 30 seconds Air Squats x 30 seconds Rest 30 seconds Plank Walks x 30 seconds (15 seconds each direction) Jumping Squats x 30 seconds Rest 30 seconds Wall Climbs…

Saturday, 6 July 2019

Class 08:00 Warm up Part A: 3 rounds 30 Second Side Plank (left)30 Second Scapular Circles from Push-Up Position30 Second Side Plank (right)30 Second Supinated-Grip Hang from Pull-Up BarRest 30 seconds– 3 rounds6 Kettlebell push press…

Friday, 5 July 2019

Warmup 10 min Cars wrist scap spine and shoulder prep. shoulder Active inputs yield more results Part:A: 8min Emom Set 1) 8 Strict hand stand pushups (feet on box) Set 2) 8 reps bench press Part B: Every 3 minutes, for 18 minutes…