September 24, 2018 – Competition
A. Two sets of: 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 15 seconds Hindu Push-Ups x 10 reps Rest 15 seconds Bottom’s Up Kettlebell…
September 22, 2018 – Competition
A. Every 3 minutes, for 15 minutes (5 sets): Clean + 2 Front Squats + Jerk *Sets 1-3 = 1 rep @ 75-80% of 1-RM…
September 21, 2018 – Competition
Gymnastics Skills Warm-Up If you are not familiar with the value of knee height during bar muscle-ups, please watch this video. Three sets of: Air…
September 20, 2018 – Competition
Swimming Technique and Active Recovery Session Swimming workouts designed by Heidi Fearon A. I. 4 Minutes of Hip Flexor Mobility of Your Choice 4 Minutes…
September 19, 2018 – Competition
Gymnastics Skills Warm-Up If you are not familiar with proper hand placement for handstand work, please watch this video. Two sets of: Kick to Handstand…
September 18, 2018 – Competition
A. Every 2 minutes, for 6 minutes (3 sets): Snatch Press from Receiving x 5 reps @ 2111 Immediately followed by… Every 2 minutes, for…
September 17, 2018 – Competition
A. Two sets of: 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Supinated-Grip Hang…
September 16, 2018
Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose…
September 15, 2018 – Competition
A. Every 3 minutes, for 15 minutes (5 sets): Clean + 2 Front Squats + Jerk *Sets 1-3 = 1 rep @ 70% of 1-RM…
September 14, 2018 – Competition
Gymnastics Skills Warm-Up If you are not familiar with the Rising to Rowing Muscle-Up technique, please watch this VIDEO. Every 10 seconds, for 60 seconds…
September 13, 2018 – Competition
Swimming Technique and Active Recovery Session Swimming workouts designed by Heidi Fearon A. I. 4 Minutes of Hip Flexor Mobility of Your Choice 4 Minutes…
September 12, 2018 – Competition
Gymnastics Skills Warm-Up If you are not familiar with proper hand placement for handstand work, please watch this VIDEO. Two sets of of: Single Leg…
September 11, 2018 – Competition
A. Every 2 minutes, for 6 minutes (3 sets): Snatch Press from Receiving x 5 reps @ 2111 Immediately followed by… Every 2 minutes, for…
September 10, 2018 – Competition
A. Two sets of: 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Supinated-Grip Hang…
September 8, 2018 – Competition
A. Every 3:30, for 14 minutes (4 sets): 3 Cleans + 1 Jerk (Perform 3 cleans, dropping the bar each rep, and after the last…