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Monday Food for Thought: Motivation Monday I can accept failure, everyone fails at something. But I can’t accept not trying. - Michael Jordan American business man and professional athlete, Michael Jordan, made history by becoming one of the worlds most decorated athletes and is also the only player in NBA history to score over 40 points at age 40, and he did it twice! Warm Up: 3:00 Row 10 Pass Throughs 10 Reverse Lunges with Diagonal Stretch 5 Yoga Push-ups Strength/Skill: Push Press + Split Jerk Combo (1+2) x 6 WOD: Row 300m 20 Push Press (135/95) Row 300m 15 Push Press Row 300m 10 Push Press Row 300m 5 Push Press Cool Down: 10 T-spine Extension Drills over Foam Roller 1:00 Front Rack PVC Stretch  Saturday Food for Thought: Ice Breaker Saturday What is something useful you learned or reflected on related to nutrition this month? Warm Up: 400m Jog 10 Pass Throughs 10 Straddle Stance Inchworms 5/5 Scap Pull-ups/Kipping Swings WOD: Every 2:00 x 5: 3 TNG Power Snatch 3-5 Muscle Up Practice WOD: 19.4 3 Rounds: 10 Power Snatch (95/65) 12 Bar Facing Burpees Rest 3:00 10 Muscle Ups 12 Bar Facing Burpees *12 min Cap Cool Down: 5:00 Soft Tissue Upper Back and Shoulder  Friday Food for Thought: Eye on the Prize Friday A cupped hand can be used to estimate a serving size of carbohydrate rich foods. A serving before and after strenuous physical activity optimizes energy and recovery. Warm Up: 3:00 Row 5/5 Wall Squats 5/5 Scap Pull-ups into Kipping Swings 10 Leg Swings Strength/Skill: GOAT (Goal Oriented Activity Time) 15 min WOD: 15 min AMRAP: 10 Toes to Bar 15 Wall Balls 20 cal Row Cool Down: 2:00 Band Distracted Couch Stretch 2:00 Foam Roll Quads  Thursday Food for Thought: This or That Thursday Healthy Carbohydrate source Preference: Rice or Quinoa? Warm Up: 400m Run 10 Banded Good Mornings Scap Pull-ups McGill Big 3 Strength/Skill: Clean Pull + Box Jump (2+4) x 5 WOD: 21-15-9 Strict Pull-up Deadlift (185/125) *9 min Cap Cool Down: 1:00 Hamstring Stretch 10 Posterior Pelvic Tilts  Wednesday Food for Thought: Wellness Wednesday Healthy Carbohydrates: Oats, Fruits and Veggies, Whole Grains, Beans and Lentils, Brown Rice, Quinoa Warm Up: Tabata Jump Rope 10 Narrowing Stance Air Squats 10 90/90 Scorpions 10 Scap Push-ups Strength/Skill: Cose Grip Bench Press 5-5-5-5-5 WOD: 100 Double Unders 50 Single Dumbbell Hang Clean and Jerk, 5/arm (50/35) 100 Double Unders 50 Pistols 100 Double Unders *11 min Cap Cool Down: 2:00 Soft Tissue Lower Leg 1:00 90/90 Pec Stretch  Tuesday Food for Thought: Talk about It Tuesday Whats a healthy carbohydrate that you use as a snack? Warm Up: Coach Led Dynamic Oly Warm Up Strength/Skill: Back Squat 5 Reps x 5 Sets @80% of 1RM WOD: 7 min AMRAP: 3 Cleans, any style (225/155) 5 Box Jumps (30"/24") Cool Down: 5:00 Soft Tissue Work in Quads/Hips  Monday Food for Thought: Motivation Monday Carbs can be cool! Carbohydrates play an important role in our key bodily functions including brain function, nutrient absorption, and recovery. Warm Up: 400m Run + 10 Pass Throughs 5 Yoga Push-ups 1 Wall Walk with :10 Nose and Toes Strength/Skill: Push Press + Push Jerk Complex (2+1) x 5 WOD: 400m Run 20 Strict HSPU 400m Run 20 Kipping HSPU 400m Run 20 Push Press (115/75) *15 min Cap Cool Down: 2:00 Prayer PNF 10 Side Lying Windmills  Saturday Food for Thought: Ice Breaker Saturday What was the last book, article, or podcast you read/listed to related to health? Warm Up: Tabata Jump Rope + 10 Pass Throughs 10 90/90 Scorpions 10 Quad Thoracic Rotations Strength/Skill: Power Snatch + Overhead Squat + Squat Snatch (1+1+1) x 6 WOD: 3 Rounds: 10 OHS (135/95) 50 Double Unders *7 min Cap Cool Down: 4:00 Soft Tissue Work (foot and lower leg)  Friday Warm Up: 400m Run + 10 Reverse Lunge with Diagonal Stretch 10 Yoga Push-ups 10 Steps/direction of Lateral Moving Plank Strength/Skill: Floor Press 6-8 Reps x 4 Sets WOD: 12 min AMRAP: 200m Run 50' Dumbbell Walking Lunge (2 dumbbells racked) 12 Double Dumbbell Shoulder to OH (50/35) Cool Down: 2:00 Band Distracted Couch Stretch 2:00 Foam Roll Quads  Thursday Warm Up: 4:00 Row Drills + 10 Leg Swings :20 Dead Hang Strength/Skill: 3 Sets: 10 90/90 Hip Switches :30 Lizard Pose/side WOD: Row Intervals 5 Rounds (25:00 Clock): Row :50/Rest :10, Row :40/Rest :20 Row :30/Rest :30 Row :20/Rest :40 Row :10/Rest :50 Cool Down: 2:00 Soft Tissue Forearm 2:00 Frog Pose  |
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