Author: Mark Heiliger

Saturday, 06.12.21

Get Warm Partner Warm-up (AMRAP 5) P1 Rows 9/6 Cals P2 stretches (see below for stretches) Move on to the next stretch every time both partners finish a round Inchworm to Push-ups Video 5 Scap Pull-ups + 5 Ring Rows Burpees Skill Practice Chest to Bar/Workout Variation Pull-ups Push Jerk Practice Load Workout Weights (R1-R4) […]

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Friday, 06.11.21

Get Warm High Knees Butt Kickers Jog Skips High Skips Long Run (faster) Soldier Kicks Burpee Broad Jump Run (faster) Mobility 1:00 Samson Stretch (each side) Activation Clean Barbell Warm-Up – 5 Reps of Each Deadlift Hang Muscle Clean Elbow Rotations Front Squat Skill Every 2:00: 1 Power Clean 1 Hang Squat Clean 1 Squat […]

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Thursday, 06.10.21

Mobility 1:00 Child’s Pose + Groin Stretch 1:00 Shoulder to Floor Stretch (:30 each side) :30 Plank Toe-Touches 1:00 Samson Stretch (:30 each side) Active 8 Min AMRAP 10 Ring Rows :20 Hollow Hold 10 Jumping Dips :20 Static Sit-up Hold 10 Muscle-Up Transitions (low rings) – athletes can kick feet out to make it […]

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Wednesday, 06.09.21

Mobility 175m Jog/Easy Run PVC Pass Through 1:00 Banded Lat Stretch 1:00/side Child’s Pose on Box 1:00 Pigeon Pose on Box 1:00 Straddle Stretch 1:00 Active 200m row or ski 10 PVC Overhead Squats 5 Kettlebell swings 10 Box Step Ups Skill 4 Rounds x 3 reps 15s Overhead Squat Static Hold Workout – “Check […]

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Tuesday, 06.08.21

Tuesday 06.08.21 Mobility 2:00 easy on any machine Wrist Stretch 1:00 Front Rack Stretch 1:00/side Banded Hamstring Stretch 1:00 Calf Stretch on Post 1:00 Activation – 8 Minutes for Quality 500m bike or ski erg 10 Banded Good Mornings 5 Down Dog to Push Up 5 Box Jumps with Step Down (20/14) Skill 5 Sets […]

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Monday, 06.07.21

Mobility 2:00 easy on any machine Banded Pass Through 1:00 Banded Tricep Stretch 1:00/side Pigeon Stretch 1:00 Couch Stretch 50 Jumping Jacks 40 Mt Climbers 30 PVC Good Mornings 20 PVC Strict Press 10 Burpees Strength 8/6/4 Back Squats (Start 75% 1RM Increasing Weight) Rest 3:00 8/6/4 Back Squats (Start 80% 1RM Increasing Weight) Workout […]

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Saturday 06.05.21

Mobility Forearm Stretch 1:00 Banded Shoulder Distraction 1:00/side Child’s Pose 1:00 Pigeon Pose 1:00 Frog Stretch 1:00 Calf Stretch 1:00 8 Minutes for quality 8 Cal Row 8 Step back lunges 8 Air Squats 8 Banded Good Mornings 8 Push up to Down Dog Workout – “Ugly Sweater”  2 Rounds for time (30 Min Time […]

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