Blog

Fox on the Run

Friday – July 20, 2018 - 180720 Context:  Competition – When to take ‘strategic breaks’ to improve overall score Dynamic Warm Up Option: 3 sets of 10 'Jones squats', 10 ring rows, 30s plank or planche progression, 10-20m kb single arm oh carry Mobility/Activation/Prehab: Hip Skill Practice Warm Up: none Strength: 5x5 back or box [...]

Canteen Medals

Thursday – July 19, 2018 - 180719 Context: Practice – Skill practice and workouts coming up later in the week Dynamic Warm Up Option: 5 toy soldiers leg swings per leg, 10 squat jumps, 10 monkey swings or kip swings on the pull up bar, then 3 sets of 5: straight leg deadlifts, [...]

The Golden Boy

Wednesday – July 18, 2018 - 180718 Context: Practice – Using the warm up to improve form and skills Dynamic Warm Up Option: 3 sets of 10 ring rows, 10 walking lunge steps (total), 10 sit ups. Then 3 sets of 5 with an empty barbell: Good mornings, back squat, behind the neck [...]

Yard Fit

Tuesday – July 17, 2018 - 180717 Context:  Competition – Starting slow on longer workouts for a better score Dynamic Warm Up Option: 200m run with medball, sharing with partner, or 2 min jump rope. Then 3 sets of 10 medball squat cleans, 8 kipping swings, 6 wall ball, 4 inch worms, 2 [...]

Kashmir

Monday – July 16, 2018 - 180716 Context: Practice – Breaking things up to save the grip Dynamic Warm Up Option: '"Moscow" KB warm up, 2 rounds: 6 halos per side, 8 goblet squats, 10 bootstrappers, 12 single arm presses (6 per side), 2 crab bridges, quad smash, ankle mob - VIDEO Mobility/Activation/Prehab: Shoulder Skill [...]

Alexander’s Gordian Knot

Saturday – July 14, 2018 - 180714 Context: Practice – Work out a plan with your teammates ahead of time. Dynamic Warm Up Option: Coaches Choice Mobility/Activation/Prehab: Hip Skill Practice Warm Up: none Strength: none Super Set: none Metabolic Conditioning: “Alexander's Gordian Knot” 30 minute AMRAP (as many rounds as possible) - Teams of 3, one [...]

Cindy

Friday – July 13, 2018 - 180713 Context:  Competition – Use the clock to pace your rounds. Dynamic Warm Up Option: 3 sets of 50 single unders or 30 double unders, 10 push ups, 10 sit ups, 10 ring rows. Then 3 sets of 5 with the empty bar: Jefferson curl, hang muscle [...]

Avoid Unneccesary Soreness

Avoid Unnecessary Soreness Being sore is pretty much an unavoidable part of training, but that doesn’t mean we should ‘look’ to be sore or that it is only a good workout if you are really sore! General muscle soreness the day or two after a workout is usually called “Delayed [...]

Whipped into Shape

Thursday – July 12, 2018 - 180712 Context: Mental Toughness – See if you can avoid dropping the bar. Dynamic Warm Up Option: 3 rounds of bear crawl 40-60 feet, 5 inch worms, 10 ring rows, then 4 sets of 5 with an empty bar: hang muscle cleans, front squat, push press Mobility/Activation/Prehab: Shoulder [...]

Baikal Ice Race

Wednesday – July 11, 2018 - 180711 Context: Practice – Learn how to pace your runs. Dynamic Warm Up Option: 100m run with a med ball. Then 3 rounds of 10 air squats, 10 kb swings, 4 'halos' per side. Then 5,4,3,2,1 with an empty bar: hang squat clean, shoulder press, front squat [...]