DAY 7 W.U. 7min step-ups with 25# pack / 3x BBC – barbell complex1) 6 ROUNDS 5x front squat 30x jump rope 3x ride it down stretch2) 6 ROUNDS 6x each side sand bag clean 8x burpees 3x shoulder dislocate 3) 3 ROUNDS 20sec work 10 sec rest of, lateral hop, high knees, wtd sit-up,…
DetailsDAY 1 W.U. 15, 10, 5 of each, kb goblet squat, push-up, squat jump, sit-up 1) 6 ROUNDS 4x Curtis P’s 30x mtn climbers straddle stretch 2) 6 ROUNDS 8x each Single leg touch down 6x box jump 10x sit-ups 3) 10 ROUNDS – 1 every 60 sec 8x kb swings 4x SBGU 4) 1…
DetailsThis week we progressed the leg blasters from 4 mini leg blasters to 6 mini leg blasters. We continued to focus on balancing and stabilizing the body through strength and endurance. I had the athletes do a timed work capacity to measure their core strength, upper body, agility and endurance. They will retest at the…
DetailsThe first week of ski/snowboard fitness is complete! Day 1 was a combination between work capacity and leg blasters. I started everyone with a tough work capacity with 8 stations of 1 minute intervals involving core, agility and endurance. This is a great starting point for everyone to measure their beginning fitness entering the class.…
DetailsWhen: October 15 to November 21 (Nov 27 for Tue and Thursday classes) 12 classes!Times: Tuesday and Thursday 815 am, 115 pm and 730 pm Monday and Wednesdays at 830 am and 730 pmCost: $156This will focus on stabilization, injury prevention, agility and endurance to get you as prepared…
DetailsI have missed posts the last 2 weeks due to my injury on a bike! So here we are week 4 and with only one week of mountain, downhill and cycling class to go! This week I really started to notice the strength differences in all the athletes, everyone is really starting gain more strength…
DetailsThis week was the first week of bike fitness and we did one day of strength and one day of work capacity.Tuesday we focused on strength and the main lift that we focuses on was front squats. I recorded everyones weight and at the end of the 10 sessions we will track the progress. The…
DetailsWhen: starts Tuesday May 1 to Thursday May 31st. Times: Tuesday and Thursdays at either 815 am, 115 pm or 715 pm. Cost: $130 for 10 classes! Or 15 for a dropin. ( pro rating available.) About: This class is meant to get you stronger for bike season. It will make you feel ready when…
DetailsCross training for biking is incredibly important for injury prevention, physical and mental conditioning. A lot of people just bike to get in shape for biking season, which is good but not enough. When only biking the same muscles become overused and important muscles take the back seat to the bigger and stronger muscle groups.…
DetailsSingle Leg Deadlift This week we did one session of work capacity, where the athlete pushes themselves as close to their max heart rate ( which is 220 minus age, standard deviation of plus or minus 10) for a certain amount of time and having the athletes try and keep their heart rate at a…
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