FRIDAY WORKOUT

WARM UP: 400m Jog Hip Series stretching working on the tighter hip longer x 1-2:00 per side Hip Bridges on one leg x 10ea Double leg Bridges x10 Doorway Rack Stretch x :30 (Elbow into doorway) Leg Cradle + Lat Lunge x 5ea Hurdle walk into Elbow 2 Instep +

MONDAY WORKOUT

WARM UP! General Full Body for 2-3:00 Hip Series Stretching x 1-2:00ea Single Leg RDL to Balance x 5ea (Slow and controlled) Squat Stretch + Rotation x 5 All 4s Round and Ext x 10 Open Book x 5ea (Deep breathes at open end) Leg Cradle & Lateral Lunge x

FRIDAY WORKOUT

Snatchhhhhhh… Snatch 5-3-2-2-1-1-1-1-1 (50, 65, 75, 80-85, then do 5-6 sets of 1 rep) For the sets of one you can choose to keep getting heavier trying to get you best weight for the day if thing feel good OR You can work up to something challenging (90-95%) and try

WEDNESDAY WORKOUT

WARM UP: General Full Body x 2-3:00 400m Jog Hip Series Stretching x :10-:15 holds per spot working from Lunge & Reach to Elbow 2 Instep Hip Bridges x 20 Slow reps really trying to squeeze glutes All 4s Rounding and Extension x 10 (Trying to get movement in all

MONDAY WORKOUT

WARM UP: Lots of general shoulder and single leg hip/leg Keep working single leg hip flexor and glute stretching x 5-6 spots for 10-15 seconds each spot Tempo Split Squats x 5ea (3-5 secs down and hold bottom for 3-5 secs) All 4s Round and Extending x 10 reps Open

SATURDAY WORKOUT

No FB Live tonight b/c little Mikey is having another teething episode so he is currently sleeping on my shoulder 🙁 INDIVIDUAL HERO WORKOUT TOMORROW… It’s a repeat of one we have done as a team a while back… “Moreno” 2000m Row, 2.5 Mile Bike or 1750m Ski 56 Burpees

FRIDAY WORKOUT

WARM UP: Full body check for 1-2:00 Jog 400-500m Hip series stretching x :10-:15 each spot (Start in a lunge and reach and move to elbow to Instep with front shin flipped over) Hip bridges until you get a good Double hip burn x 20 reps Open book x 5ea

WEDNESDAY WORKOUT

WARM UP: Jump Rope/Jumping Jacks for 2 mins Any calf stretch for 1:00 each Hip series stretching working your tighter hip a little longer than your other x 1-2:00 Barbell Good Mornings or KB DLs x 15-20 (Feel glutes and hammies!) All 4s Rounding and Extension + Chest/Lat work Push

MONDAY WORKOUT

WARM UP: 400m Run Hip Mobility Series x 1-2:00 each side (Work from Lunge/Reach to twist to Elbow 2 Instep to flopping the shin over) Tempo Hip Bridges x 20 (Band Around Knees) Open Book x 5ea Bar Hang x :30 Rig Lat Stretch x 5ea Push Up + Rotation

SUNDAY WORKOUTS

Fit for tomorrow brought to you by Jennifer Crawford Power! 50 Alt. DB Snatches for time (25-35#/40-50#) REST 6-8:00 30 DOUBLE DB Clean and Overhead (25-35’s/40-50’s) 5:00 caps for both workout sections and rest up to 8 minutes between sections so you can give full effort on both pieces… Use

SATURDAY WORKOUT

“Pride” Accumulate 1969 reps using any of the following: Cardio Calories Air Squats Push Ups (Knee PUs) Plate Rows (25/45#) Plate Deadlifts (25/45#) AbMat Reverse Sit Ups or Regular Sit Ups No more than 50 reps at a time on any given spot with a 10 rep minimum per set…

WEDNESDAY WORKOUT

AT HOME WARM UP: Try to do barefoot General Full Body for 2-3 mins Single side ankle mobility work for 1-2:00/side Lat Stretch + All 4s Breathing x 5 reps Roller/Med Ball Open Book x 5ea Active Lunge Hip Stretch + Reaches x 1:00ea Wall Slide until burn keeping shoulders

THURSDAY WORKOUT

AT HOME WARM UP: Cardio for 5:00 (any combo) Wall Calf Stretch x1:00 Tempo single leg calf Raises with slow negative for 10 per side (3 sec lowering) Splits Stretch x 1:00 ea side Backward Hurdle Walk plus Toe Touch balance x 5ea (Try to hold balance point for 3

WEDNESDAY WORKOUT

AT HOME WARM UP: 50 Jumping Jack’s (All angles) 20 Lunges (All directions) 10 Toe touches/walk outs (Change feet width) Double arm Lat stretch + all 4s rounding X 5 total Open book x 5ea with object under knee Floor chest stretch x 5ea Push up and Oh hand walks