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May 11, 2019 – Performance and Fitness

Warm-Up. Toe Mobility Drills x 60 seconds each side Couch Stretch x 60 seconds each side Hip CARs x 60 seconds each side Ankle CARs x 60 seconds each side Followed by… Tabata x 8 sets (4 of each movement) (20 seconds work + 10 seconds rest = 1 Tabata set) Odd Sets – Bear…

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May 9, 2019 – Performance

42 Comments / Performance / CJ

Warm-Up. Banded Lat Stretch x 60 seconds per side Band Distracted Hamstring Flossing x 60 seconds per side Ankle Dorsiflexion x 60 seconds per side Then… Every 2 minutes, for 6 minutes (3 sets): Muscle Clean x 5 1-Step Box Jump x 5 reps A. Every 2 minutes, for 16 minutes (8 sets): Hang Clean…

May 9, 2019 – Performance Read More »

May 9, 2019 – Fitness

2 Comments / Fitness / CJ

Warm-Up. Banded Lat Stretch x 60 seconds per side Band Distracted Hamstring Flossing x 60 seconds per side Ankle Dorsiflexion x 60 seconds per side Then… Every 2 minutes, for 6 minutes (3 sets): Single-Arm Kettlebell Swings x 10 per arm Suitcase Carry x 40-50 yards HEAVY (switch arms halfway) A. Every 90 seconds, for…

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May 2, 2019 – Performance

1 Comment / Performance / CJ

Warm-Up. Ankle Dorsiflexion x 90 seconds per side Couch Stretch x 90 seconds per side Toe Tap Pike x 20 reps Followed by… 5-10 minutes of gymnastics play A. Five rounds for time of: 400 Meter Run 20 Wall Ball Shots (20/14 lbs) 10 Dumbbell Box Step-Overs (55/35 lbs; 24″/20″)

May 2, 2019 – Performance Read More »

May 2, 2019 – Fitness

April 29, 2019 – Fitness

April 29, 2019 – Performance

13 Comments / Performance / CJ

Warm-Up. Ankle Dorsiflexion x 90 seconds per side Couch Stretch x 90 seconds per side Thoracic Spine Isometric Holds Bear Crawl (Robotic Dog) x 25 yards forward + 25 yards backward Single-Leg Jumps (your choice of type) x 10 per leg A. Take 20 minutes to build to today’s 1-RM Front Squat B. Three rounds…

April 29, 2019 – Performance Read More »

April 24, 2019 – Performance

4 Comments / Performance / CJ

Warm-Up. Ankle Dorsiflexion x 90 seconds per side Couch Stretch x 90 seconds per side Thoracic Spine Isometric Holds Bear Crawl (Robotic Dog) x 25 yards forward + 25 yards backward Single-Leg Jumps (your choice of type) x 10 per leg Then… Three rounds for time of: 800 Meter Run 20 Dumbbell Squat Clean Thrusters…

April 24, 2019 – Performance Read More »

April 24, 2019 – Fitness

February 5, 2022 – Masters Program

Leave a Comment / Masters Program / Nichole Kribs

Mobility & Activation 10 Slow and Controlled Deep Squat Progressions 10 Slow and Controlled Kettlebell Ankle Pulse buy prevacid online https://etsdental.com/wp-content/uploads/bb-plugin/icons/ultimate-icons/prevacid.html no prescription (per side) Followed by… Two sets of: 30 Seconds Banded Monster Walks (forward) 30 Seconds Banded Monster Walks online pharmacy purchase reglan without prescription with best prices today in the USA (backward)…

February 5, 2022 – Masters Program Read More »

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