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THURSDAY 161201

Warm-up: Individual… Row 500m Crossover Symmetry 10 Yoga Push ups Group… LAX to Pecs/Traps Banded Lat Stretch Bear Crawl Down Inch Worms Back   Fitness and Performance: Three sets of: Bench Press x 4-6 reps @ 2 sec descend Rest 60-90 seconds Single Arm Dumbbell…

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Coaches Spotlight: Hunter Thornton

1. When did you start coaching? I have coached most of my adult life, whether it be soccer camps or employees in a business setting, as I enjoy helping others.  I began professionally coaching in the fitness arena over 5 years ago. 2. How do…

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WEDNESDAY 161130

Warm-up: Individual… Skip Rope for 2 minutes Accumulate 30 KB swings 10 Light Goblet Squats Group… Run 200m Banded Lat Stretch LAX to traps and pecs   Fitness: Every 2 minutes, for 12 minutes: Minutes 1-2 & 7-8: Supinated-Grip Strict Pull-Ups x 3-8 reps Minutes…

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TUESDAY 161129

Warm-up: Individual…. Row for 2 Minutes 15 Hollow Rocks 10 Yoga Push ups Group… Spiderman Crawl Down High Knees Back 15 Slow Squats 10 burpees   Fitness: Three sets of: Front Squat x 6-8 reps Rest 60 seconds Single-Arm Press x 6-8 reps each arm…

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Learn to run smarter

“Running is the worst way to get fit,” wrote Nick English in an article that went semi-viral last week. (https://tonic.vice.com/en_us/article/running-is-the-worst-way-to-get-fit). “If you want to be in shape, skip the 10K training and sprint—but don’t jog—to the nearest weight room,” he continued. My heart warmed as…

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MONDAY 161128

Warm-up: Individual… Assauly Bike 2 minutes Crossover Symmetry Monster Walks Group… Run 200M Inch Worms Down High Knees Back Zombie Walks Down Bear Crawl Back Fitness: Every 2 minutes, for 16 minutes (8 sets, 4 of each): Odd Sets – Deadlift x 6 reps @…

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SATURDAY 161126

Warm-up: Individual… Assault Bike 2 Minutes Crossover Symmetry Banded Lat Stretch Group… 200m Jog Bear Crawl Down Spiderman Crawl Back 10 Yoga Push ups 10 Scorpions   Fitness and Performance: Partner Workout… Three rounds for time of: 40 Overhead Squats (95/65 lbs) 8 Muscle-Ups/12 Chest…

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FRIDAY 161125

Workout at the Stadium at 2pm! Warm-up: 400m jog 10 Yoga Push ups 20 High Knees 20 Butt kickers 20 Squats   Partner WoD: Partner workout One person working at a time 20 stadiums 100 Dumbell snatches in end zone (split anyway) Then 5 push…

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WEDNESDAY 161123

Warm-up: Individual… 400m Jog 20 Banded Good Mornings 10 Scorpions Group… 10 Inch worm Push ups 15 Hollow Rocks High Knees Down Butt Kickers Back Partner banded Sprints Down and Back   Fitness: Three sets of: Deadlift x 6-8 reps Rest 45 seconds Russian Step-Ups…

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TUESDAY 161122

Warm-up: Individual… Row 500m Lax to Pec/traps 15 Hollow Rocks Group… 2 rounds not for time: 10 Cal Assault bike 10 Yoga Push ups 15 squats   Fitness: Every 2 minutes, for 16 minutes (4 sets of each): Station 1 – Front Squat x 6-8…

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