Saturday Warm-up Dogwood Warm-up Butt Kicks High Knees Toe Touches Walking Lunges 10 Push Ups 10 Supermans 10 Spidermans 10 V Ups Specific Warm Up 400m Run 20 Double Unders – practice DUs :20 Lunge Hold Right Side :20 Lunge Hold Left Side 200m Run Weightlifting Paused Front Squat (6 x 3 ) :90 clock. […]

Read More »

Friday Warm-up Dogwood Warm-up Butt Kicks High Knees Toe Touches Walking Lunges 10 Push Ups 10 Supermans 10 Spidermans 10 V Ups Specific Warm Up 2 Rounds 10 Calorie Row 10 Walk Through Lunges 10 Empty Bar Thrusters Weightlifting Power Clean (Weight) AMRAP :60 Max Power Cleans @ 65% Rest 2:00 AMRAP :90 Max Power […]

Read More »

Wednesday Warm-up Dogwood Warm-up Butt Kicks High Knees Toe Touches Walking Lunges 10 Push Ups 10 Supermans 10 Spidermans 10 V Ups Specific Warm Up 10 Pass Throughs 10 Around the Worlds Shoulder Smash w/Lacrosse Ball Empty Bar – 5 Snatch Pulls 5 Muscle Snatches 5 OHS 5 Snatch Balances 5 Hang Snatches Weightlifting Squat […]

Read More »