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Wednesday | March 3rd, 2021
WARM-UP: 1:00 KB Ankle Stretch, each side 1:00 Banded Shoulder Traction, each side 2 x 5 Fire Hydrants, each direction, each leg 5 Bird Dogs,
Tuesday | March 2nd, 2021
WARM-UP: 2 x 300m Easy Row + 100m Hard Row -then- 20 Iron Cross 20 Glute Bridge 10 Slow Cat Cow -then- 2 x 10
Monday | March 1st, 2021
WARM-UP: 2 x 10 Shoulder Taps from the High Plank 10 Spiderman Lunges 2 x 10 Push-ups 10 Wall Facing Squats (hands over head. Pause
Sunday | February 28th, 2021
SUNDAY FUNDAY WITH COACH JAMIE! WARM-UP: 100 Single Unders 2 x 10 Jump Squats 10 Cossack Squats 10 Iron Cross 10 Scorpions BB WARM-UP: 3
Saturday | February 27th, 2021
WARM-UP: 1:00 Easy Machine :40 Moderate Machine :20 Hard Machine -then- 20 Iron Cross 20 Glute Bridge 20 Scorpions 20 Prone Angels -then- 2 x
Friday | February 26th, 2021
WARM-UP: 400m Run -then- 10-1 Lateral Band Steps, each side -then- 2 x 10 Curtsey Squats 10 Cossack Squats STRENGTH: 5 x 4 Back Squat
Thursday | February 25th, 2021
WARM-UP: 2 x 5 Single Arm KB Windmill, each side 5 Single Arm Ring Row, each side 2 x 5 Muscle Snatch w/ Empty Bar
Wednesday | February 24th, 2021
WARM-UP: 2 x 5 Inch Worms 10 Shoulder Taps from High Plank 10 Spiderman Lunges 2 x :10 Ring Support Hold 10 Cossack Squats SKILL:
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