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TUESDAY 170801

Warm-up: Individual… Skip Rope 2 Minutes 15 Leg Swings Accumulate 30 KB Swings Group… 3 Rounds of… Row 250 10 Push ups 10 Squats Review Movements   Fitness: Against a three minute running clock, complete: 350/300 Meter Row Jumping Lunges or Alternating Reverse Lunges x…

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MONDAY 170731

Warm-up: Individual… Bike or Row Crossover Symmetry 10 Yoga Push ups Group… 200m Jog Ostrich Walk Down Side Lunges Back Zombie Walk Down Broad Jump Burpee Back Review Movements   Strength and Skill: Four sets of: Deadlift x 3-4 reps Rest 20 seconds Ring Dips…

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Tips for mitigating the Eating Out damage

If you’re currently following a strict diet, or if you try to eat healthy 90 percent of the time, eating out can be a constant stress and dilemma.  If it happens once in a while, go nuts! Throw your diet out the window and have…

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SATURDAY 170729

Warm-up: Individual… Row or Bike 2 minutes Crossover Symmetry 15 Good Mornings Group… 200m Jog 20 Waiters Bows 15 Leg Swings 5 Inch Worm Spidermans   Musical Bear Crawl Med Balls   Fitness: Complete as many rounds and reps as possible in 6 minutes of:…

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FRIDAY 170728

Warm-up: Individual… Row 500m 15 Dislocates 15 Leg Swings Group… 200m Jog 5 Inch worm Push ups 6 Bootleg Burpees 45 Sec Handstand Holds 15 Waiters Bows Review the Lifts   Strength and Skill: Four sets of: Single-Arm Dumbbell Press x 4-6 reps each arm…

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The science, and art, of bracing

When it comes to weightlifting, one of the most critical errors we see on a regular basis is a lack of bracing in the set-up.  Every lift—be it a squat, a deadlift or a clean and jerk or a snatch—like every golf swing or a…

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THURSDAY 170727

Warm-up: Individual… Skip Rope 2 minutes 15 Hollow Rocks Pigeon Stretch each side Group… 15 Leg Swings 15 Trunk Twists Spiderman Crawl Down High Knees Back Broad Jumps + 3 Squats Down Butt Kickers back Review Back Squats and build to working sets   Strength…

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WEDNESDAY 170726

Warm-up: Individual… Row 500m Crossover Symmetry 10 KB Good Mornings Group… Samson Lunges Down Zombie Walks Back 5 Inch worm spidermans 15 Squats Snatch Review   Strength and Skill: Every 3 minutes, for 18 minutes (6 sets): Hang Snatch + Snatch Build from 65-70% to…

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