Warmup Jumprope 2 minutes Run/Skip/Backpedal/Backward Skip 400M Hip Flexor stretch Run 400M while Jumping Rope Skill Double-under practice - 5 minutes Conditioning 20 minutes AMRAP 400M Run 100 Double Unders…

Continue Reading

  Warmup Sandbag getups - 5 minutes Jumpstretch band shoulder activation drills 3 rounds KB walking overhead lockout 30s R/L 10x pushups 30 sec plank Strength - 5/3/1 week 1…

Continue Reading

Happy Mother’s Day! You dont get strong by lifting heavy weights: you get strong by RECOVERING from lifting heavy weights, so make your off days sacred. -Mark Rippetoe Rest!

Continue Reading

To be successful in kettlebell sport, one must become comfortable with discomfort. -Catherine Imes WKC Master of Sport Warmup Animal movement drills Skill Hardstyle KB swing practice KB deadlifts KB…

Continue Reading

Physical therapists, trainers, and athletes use foam rollers to relieve muscular pain and tightness ("adhesions", "knots", or "trigger points"). You will not find a simpler, more effective method for releasing…

Continue Reading

Warmup Row 500M 3 rounds 5r/5l kb single leg deadlift 10x hardstyle kb swing 10x pushup 10x butterfly situp Hip flexor stretch 30 sec Strength – deload week 3x5 Deadlift…

Continue Reading

Warmup Run 400M 3 rounds 10x pvc dislocates 5r/5l kb windmill (light) 20x plank walkup Doorway pec stretch 30 sec Skill Handstand practice Strength – deload week 3x5 Press (40/50/60%1RM)…

Continue Reading