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THURSDAY 151001

Warm-up: Run 400m 15 leg swings 15 banded good mornings 15 trunk twists 15 slow squats Duck walk down Bear crawl back Roll thoracic spine to open chest up (upper back mobility) Banded front rack mobility Strength: Front Squat * Set 1 – 50% of…

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WEDNESDAY 150930

Warm-up: Run 400m Crossover symmetry Backwards bear crawl down Inch worms with push ups back 12 GHD sit-ups 15 leg swings 15 dislocates Strength:  Four sets of: Push Press x 2-4 reps Rest 60 seconds Plank from Rings x 60-90 seconds Rest 60 seconds WoD:…

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TUESDAY 150929

Warm-up: Row 500m or airdyne 2:00 Crossover symmetry 15 good mornings 15 dislocates Crab walk down Samson lunges back 10 pull ups Strength: Four sets of: Weighted Pull-Ups x 3-4 reps  Rest 10-15 seconds Unweighted Strict Pull-Ups x Max reps Rest 3 minutes WoD: Complete…

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MONDAY 150928

Warm-up: Row 500m Crossover symmetry 10 burpee pull-ups 15 squats 15 hollow rocks Inch worm down Karaoke twice Samson lunges back Handstand practice Strength: Every 4 minutes, for 20 minutes (5 sets) of: Clean x 1.1.1.1 (rest 10 seconds between singles) Rest 30 seconds Strict…

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SATURDAY 150926

Warm-up: Row 500m 15 hollow rocks 15 supermans 10 push ups 10 burpees 10 pull-ups Bear crawl down Zombie walks back 10 GHD sit-ups 30 double Unders  WoD: Five sets of… Against a 3 minute running clock, complete as many rounds and reps as possible…

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FRIDAY 150925

Warm-up: Row 500m 20 tall box step ups 15 squats 15 good mornings Inch worms down Samson lunges back Crossover symmetry Bear crawl down Broad jumps back Strength: Every 3 minutes, for 18 minutes (6 sets): Snatch Balance + 3 Overhead Squats Build to today’s…

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When is the best time?

So this past Saturday morning I had the pleasure of spending time with a great group of guys at our gym. We discussed the idea of doing life together and the importance of having intentional relationships. I heard a statement last week, that is likely…

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THURSDAY 150924

Warm-up: Run 400m 15 leg swings 15 good mornings 15 slow squats 5 tire flip hop through Spider man crawl down Zombie walks back Handstand practice 10 push ups (with variety of hand placement) Strength: Take 12-15 minutes to build to 85-90% of your 1-RM…

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WEDNESDAY 150923

Warm-up: Row 500m 15 dislocates 15 good mornings 10 push ups Crossover symmetry 5 pull up negatives Handstand practice 10 scorpions 12 tall box step ups Strength: Every 3 minutes, for 15 minutes (5 sets)… Push Press x 3-5 reps Goal is to establish today’s…

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TUESDAY 150922

Warm-up: Run 400m Samson lunges Bear crawl back 15 slow tempo squats 15 leg swings 10 GHD sit-ups 12 hip extensions 15 good mornings Strength: Three sets of… Front-Racked Alternating Lunges x 8-10 reps each leg  Rest 60-90 seconds Turkish Get-Ups x 2-3 reps each…

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