Mobility Week of 03-28-16
Tuesday Homework
Walk feet up wall. 3 x 20 opposite shoulder taps. (Modification: pike position)
Accumulate 2 minute plank hold with feet on wall.
Thursday Class
Lax Ball to External Rotators
Kettlebell Anterior Shoulder Smash
Shin and Calf Smash
Mobility: Standing straddle, supine split, happy baby, sumo squat hold, supine lizard reach.
Weekend Homework
1 Minute dumbbell standing overhead with shoulders in external rotation and ribs pulled down.
1 Minute seated against wall postural holds.
1 min: Mod DB lie on back & bring arm to 90 degrees angle while holding weight. Let the weight and gravity allow for a stretch of your posterior capsule of your shoulder.
Teens Week of 03-28-16
Monday
Skill: Squat 5 x 3
Conditioning:
As Many Rounds as Possible in 12 Minutes
5 Handstand Push-Ups
7 Toes to Bar
9 Sumo Deadlift Hi-Pull (Medium weight)
Wednesday
Skill: Push Press 5 x 3
Conditioning:
21-18-15-12-9-6-3
Kettlebell Swings
Box Jumps
Friday
Conditioning:
15 Minutes as Many Rounds as Possible
250 Meter Row
30 Double Unders
10 Wallballs
Mobility Week of 03-21-16
Tuesday Homework
10 Superman to Hollow Holds
10 Lower Leg Raises
10 Russian Twists with Med Ball
2 Minutes Double Knee To Chest with Small Rock Side to Side
Thursday In Class
Peanut and MedBall: T-Spine 2 minutes each segment
Twisted Lizard 2 minutes each side
Weekend Homework
Couch Stretch 3 x 30 each side
Lax Ball Psoas Smash, lie on stomach, 2 minutes each side
Max Hollow Hold, Goal 3 Minutes
Teens Week of 03-21-16
Monday
Skill: Squat 3-3-3-3-3
Conditioning:
1-2-3-4-5-6-7-8-9-10
Cleans
Push-Ups
Wednesday
5 Rounds
10 Burpees
15 Lunges
20 Single Unders
25 Yard Sprint (5 x 5 Shuttle Run)
Friday
Skill: Thruster 3-3-3-3-3
Conditioning: Open WOD 16.5
Mobility for the Week 03-14-16
Tuesday Homework
Downward Dog 3 x 30 seconds with Ankle Pumps
2 minutes, hold the bottom of a pistol. You can hold on to an object for balance. Keep opposite leg angled out 45 degrees to the side. Perform on both legs.
Thursday In Class
Foam Roll Lats with External Rotation, Arm Overhead
Lacrosse Ball to the Lats
Partner Overhead Stretch With External Rotation
Accumulate 3 Minutes In Hollow Rock
Weekend Homework
2 x 10 Each Side, Side Lying Leg Lifts
2 x 10 Alternating Leg Lifts On Stomach, No Arch In Your Back
2 x 10 Bridges
2 Minutes Each Foot, Stand On Lacrosse Ball and Roll Out the Arch of Your Foot
Teens Workouts for the Week 03-14-16
Monday
Skill: Deadlift 3-3-3-3
Conditioning:
750 Meter Row
50 Wallballs
30 Burpees
Wednesday
Skill: Hang Squat Snatch 3-3-3-3-3
Conditioning:
10 Rounds
3 Hang Power Snatch
7 High Box Jumps
Friday
3 Rounds
400 Meter Run
12 Pull-Ups
8 Front Squats From The Rack
Mobility For The Week of 03-07-16
Tuesday Homework
Lying down, lacrosse ball to the lats, 2 minutes each side.
Lat Stretch: Sit Indian style with one foot on top of the other knee. Reach to the opposite side that your foot is on top of, 3 x 30 seconds both sides.
Quad Smash with kettlebell, 3 x 30 seconds both sides.
Thursday In Class
Quadriped Rock
Quad with Alternatiing UE & LE
Seated Hip Flexor Strengthening
Prone Hip Extension; Donkey Kick.
Hamstring Standing Wall Stretch and Scales.
Weekend Homework
2 Rounds, Do Not Come Out Of Plank Throughout Series
30 Second Plank Hold
10 Scapular Push-Ups
30 Second Plank Hold
10 Alternating Leg Lifts
30 Second Plank Hold
Chest Lax Ball Smash On Wall, 2 Minutes Each Side
Teens Workouts for the Week of 03-07-16
Monday:
4 Rounds
12 Single Arm Dumbbell Snatch
12 Dumbbell Lunges
12 Push-Ups
Wednesday:
Skill: Back Squat 4 Sets of 3
Conditioning: As Many Rounds As Possible In 8 Minutes
8 Kettlebell Goblet Squats
8 Toes To Bar
8 Ring Rows
Friday:
Skill: Practice Handstands
Conditioning: 3 Rounds
30 Second Plank
30 Second Right Plank
30 Second Left Plank
30 Second Rest
Then,
Every Minute For 5 Minutes
1 Suicide Sprint
Teens for the Week of 02-29-16
Monday
Skill: Back Squat 5 x 2
Conditioning:
3 Rounds
15 Dumbbell Push Press
15 Box Jumps
Run 400 Meters
Wednesday
Skill: Bench Press 5 x 2
Conditioning:
4 x 500 Meter Row
Rest As Needed Between Rounds
Friday
4 Rounds
21 Wall Balls
15 Sit-Ups
9 Pull-Ups
Mobility for the Week 02-29-16
Tuesday @ Home:
Squat Therapy
4 x 10 Perfect Slow Air Squats. Get closer to the wall each set.
3 Rounds
Rotational planks: reach each arm to the ceiling 10 times. Hold 5 seconds at the top.
Thursday In Class:
Standing Pelvic Tilt
Standing Flexion Mobilization: Head to Low Spine
Supine Pelvic Tilt
Gymnastic Sit Up 20x
Banded Anterior Hip Stretch, 3 Minutes Each Side
2 Rounds: Couch Stretch, 1 Minute Each Side
Saturday @ Home:
3 Rounds
10 Banded Shoulder Presses (Vertical)
10 Banded Shoulder Presses (To The Corners, Thumbs Up)
10 Scapular Push-Ups
10 Alternating Arm Lifts On All Fours (No Spinal Rotation)