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FRIDAY 160401

Warm-up: Row 500m 15 Matrix turns Crossover Symmetry 10 Scap Push ups 10 Dive bomber push ups Bear Crawl down Backwards bear crawl back 10 push ups (move hand placement around on each rep)     Strength: Take 20 minutes to establish a 1RM Power…

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THURSDAY 160331

Warm-up: Run 400m Calf stretch on rig 15 leg swings 10 Dive Bomber push ups 10 Scorpions Inch worms Down Bear Crawl back 10 pullups Handstand practice 15 Hollow Rocks 15 Supermans WoD: Every 8 minutes, for 40 minutes (5 sets) of: Run 800 Meters…

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Have you lost that lovin’ feeling?

I think everybody remembers that seen where Maverick, aka Tom Cruise,  and Goose (Anthony Edwards) serenade Charlie (Kelly McGillis) in the bar once they arrive at Top Gun.  Yep…you are probably singing it in your head about now…. Great movie no doubt. So while you…

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WEDNESDAY 160330

Warm-up: Row 500m Backwards lunges down Spiderman Crawl back 10 Yoga Push ups 15 Leg swings 15 squats 12 High box step ups warm up back squats   Strength: Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @…

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What to take away from the Open Tournament…..

What to take out of the Open Tournament… It’s a 5 week long challenge.  A challenge of fitness, mental fortitude, and of course…a load of fun!  Here are a few things myself and your coaches would love for you to gain from this tournament… More…

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TUESDAY 160329

Warm-up: Run 400m 10 Dive Bomber Push ups Crossover Symmetry 15 Hollow Rocks Samson Lunges down Crab walk back 10 Pullups 10 GHD situps Banded Lat Stretch   Skill: Five sets for max reps of: 30 Seconds of Muscle-Ups Rest 30 seconds 30 Seconds of…

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MONDAY 160328

Warm-up: Run or Row Crossover Symmetry 10 Yoga Push ups 10 Bird Dogs 15 Matrix Turns Backwards Bear Crawl down Inch Worms Back Handstand practice 15 Squats     Strength: Five sets of: Overhead Squat x 3 reps Rest as needed Build over the course…

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SATURDAY 160326

Warm-up: Run or Row Crossover Symmetry 15 leg swings 12 Scorpions 15 Squats Samson Lunges down Bear Crawl Back 15 Hollow Rocks 10 Push ups Handstand work   Team WoD: In teams of three, with only one partner working at a time, complete 3 rounds…

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FRIDAY 160325

Warm-up: Row or Run Crossover Symmetry Upward Dog/Cobra Pose 10 Yoga Push ups Pigeon Stretch each side Spiderman Crawl Down Inch Worms Back 5 Burpees over the bar 15 Squats Warm up Thrusters   WoD: 16.5 Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49,…

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