OTL Fitness

Monday Warm up– 1x: Goblet squat sit (light) x 90s + Pigeon x 90s/90s 

– 2x: 5 push ups on coaches cue + Seated figure 4 x 20s/20s + 6pt knee rotations x 10/10

– 2x: Dead hang x 30s + DB OH Hold x 30sStrength15-20 mins:

– 2 cone press/OH carry w/5 press at each cone (15 total)

– Renegade Row x 8

– Weighted...

Coach Ericka Special!

Friday Warm up– 5 minutes: lateral lunge > Forward lunge w/ rotation x 4 + Kick stand RDL x 5/5 + Prone scorpion x 4

– 2x: Bear Crawl >< + Punter kicks >< + Hurdle walks >< + Inch worms >

3x: Barbell RDL x 10 + Barbell row x 10 (add weight) Strength– 3x: Barbell hip thrusts x 10 + Band walks x 12/12 

– 3x: 5 Deadlifts with 3...

Thursday Warm up– 2x: 90/90 x 10 + Lat stretch on wall x 20s + Dead hang x 20s

– 3 minutes: KB Clean and press – alternate hands each time. At the start of each minute, complete 10 squat jumps

2x: Barbell Front Squats x 10 + Barbell strict press x 10 Strength1) 2x: Barbell Hang power clean and jerk x 3

2) 2x: Barbell Power clean and jer...

Wednesday Warm Up– P Lot Run x 3

– 5 minutes: Plank jump throughs x 10 + Medball side/side/back/throw with partner x 8 each + Forward Lunge w/rotation x 4

– 5 minutes: Hip lifts x 5 + Light SA OH Squat x 5/5 + HS Hold (supported on poles/partner or free standing) x 15sStrengthAlternating EMOM x 12 minutes

1) Cross body mt. climbers x 20 + DB Deadlift x ...