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WEDNESDAY 170301

Warm-up: Individual… Assault Bikes 2 minutes Crossover Symmetry 15 Hip Extensions on the GHD Group… Banded Overhead Samson Stretch 15 Waiter Bows Clean review   Strength and Skill: Every 2 minutes, for 16 minutes (8 sets): 1 Clean Lift-Off + Clean Build over the course…

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TUESDAY 170228

Warm-up: Individual… Row 500m Crossover Symmetry 15 Dislocates Group… 200m Jog Bear Crawl Down Cart Wheels Back Press Review   Strength and Skill: Four sets of: Single-Arm Press x 8-10 reps each arm Rest 2 minutes Take 14 minutes or less to complete.   Fitness:…

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MONDAY 170227

Warm-up: Individual… Assault Bike 2 minutes Crossover Symmetry 15 Hollow Rocks Group… 15 Dislocates Samson Stretch Static hold 30 sec each side 10 Dive Bomber Push ups 15 Squats   Skill Work: Every 2 minutes, for 12 minutes (2 sets of each): Station 1: Muscle-Ups…

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Mental Health: Yet Another Reason to Get Fit

Whether you want to get fit to lose weight, build muscle, keep your bones and joints strong, strengthen your heart and lungs, or support your immune system, it goes without saying being fit is good for your physical health. Your have probably known this for…

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SATURDAY 170225

Warm-up: Individual… Assault Bike 2 minutes Crossover Symmetry 15 Leg Swings Group… 200m Run 15 Good Mornings 15 Dislocates 15 Squats 10 Yoga Push ups   Performance and Fitness: 25 Min AMRAP with a partner: 400m 20 Wall Balls 2 Rope Climbs or 10 Strict…

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FRIDAY 170224

Warm-up: Individual… Row 500m Crossover Symmetry 15 Scorpions Group… 20 Good Mornings Twisting Lunges Down Bear Crawl Back   WoD: Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs…

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The confusing world of supplementation

“What supplements should I take?” “What about protein powder? Amino acids? BCAA? Vitamin D? Fish oil?” “Do I even need supplements? Isn’t eating a healthy diet good enough?”  “Do most supplements even work? Or are you just throwing your money down the drain?”  “Can I…

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Maximize Your Open Gym Time

If you’re an experienced athlete, you probably feel you have a pretty good idea what you’re doing at the gym. You might even feel capable enough to program and coach yourself. Feeling confident and eager to become more fit, it soon becomes tempting to want…

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THURSDAY 170223

Warm-up: Individual…. Row 500m Crossover Symmetry 15 Hollow Rocks Group…. 200m Run 10 Dive Bomber Push ups 10 Scorpions 10 Superman to Hollows   Strength and Skill: Every 2 minutes, for 12 minutes (2 sets of each): Station 1 – Muscle-Ups with a Pause at Receiving…

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WEDNESDAY 170222

Warm-up: Individual… Assault Bikes 2 minutes Crossover Symmetry 15 Hip Extensions on the GHD Group… Banded Overhead Samson Stretch 15 Waiter Bows Clean review   Strength and Skill: Every 2 minutes, for 16 minutes (8 sets): 2 Clean Lift-Offs + Power Clean Build over the…

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