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Fort Smith, Arkansas
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Warm Up: (10-15 min.) Squat Warm-up 2 (use light – mod KB) 10 Goblet Squat (slow controlled) 10 Dynamic Pigeon Pose (5 each side) 10 Cossack Squat + 5sec Pause at each rep (5 each side) 10 Wall Squat (slow controlled) – These shouldn’t be TOO hard. Take enough space from the wall so that […]MORE INFO
WARMUP ~ 10 MINS (10 min. ) Squat Warm-up # 1 6 reps at each position of Jami Squat Drill 6 Warrior Pose (with barbell) 3 each side (hold 5 sec each rep) 6 Inch Worms 6 Good Morning to Squat (with barbell) 2 Rounds 7- 10 Minutes (Review OHS) COMPETITOR. (20 Minutes) Overhead Squats 1-1-1-1-1 […]MORE INFO
Coaches Dynamic Warm up of Choice (10 Minutes) Squat Warm-up 3 1 min Continuous Pole Squat – These should be easy, but they should have perfect form. 1min each side Couch or Wall/Hip Flexor Stretch (band assisted if logistically it makes sense) 1min each direction Marching Band Work Shuffle 1min Bootstrap Stretch – for quality […]MORE INFO
COMPETITOR 1 min. ROW/Bike 1 min. Air Squats 4 rounds Rest 1 Minute 2 min. T2B/Knee Raises/leg raises 2 min. HSPU/HRPU 2 rounds Rest 1 Minute 4 min. DB Snatches (70,50) 4 min. Triple-unders RXD 1 min. ROW/Bike 1 min. Air Squats 4 rounds rest 1 minute 2 min. T2B/Knee Raises/Leg Raises 2 min. HSPU/HRPU […]MORE INFO
Warm Up- 10 Minute EMOM: even: 40 Seconds Row/Bike Odds: 15 KB Swings (Medium Weight) COMPETITOR 1-2-3-4-5-6-7-8-9-10 Power Cleans (225/145 lb.) 10-9-8-7-6-5-4-3-2-1 Burpees over bar RXD 1-2-3-4-5-6-7-8-9-10 Power Cleans (185/125 lb.) 10-9-8-7-6-5-4-3-2-1 burpees over bar FITNESS 1-2-3-4-5-6-7-8-9-10 Power Cleans 10-9-8-7-6-5-4-3-2-1 burpees over bar To be done 60 minutes before class As many reps […]MORE INFO
Front Squat 5-5-5. (80-85%) As many reps as possible in 10 minutes: 20 Wallball (20,14) 10 Strict Pull ups COMPETITOR Do the gym programming (RX’d or competitor) for the day. Rest 15 minutes For time: 100 Toes to bar -Perform 30 double unders at the top of each minute. Starts on the jump […]MORE INFO