banner

THURSDAY 150709

Warm-up: Row 500m Crossover symmetry 10 push ups Straight leg bear crawl down Broad jumps back 3 wall walks 15 leg swings 15 OH squats Barbell: Every 2 minutes, for 20 minutes (10 sets)… 3 Snatch Lift Offs + Snatch (for the snatch lift off,…

continue reading...

WEDNESDAY 150708

Warm-up: Row 500m  Crossover symmetry 15 hollow rocks 15 supermans 15 scorpions Samson lunges down Bear crawl back 10 push ups 60 sec handstand hold 10 pull ups Strength: Five sets of… Weighted Pull-Up x 2-3 reps (2 sec descend) Rest 60 seconds Front-Leaning Rest…

continue reading...

TUESDAY 150707

Warm-up: 400m run Bear crawl down Crab walk back 15 dislocates 10 push ups 10 goblet squats 10 KB swings 15 hollow rocks Strength: Every 3 minutes, for 15 minutes (5 sets)… Bench Press x 3-5 reps (2 sec descend) Rest 20 seconds Heavy Russian…

continue reading...

Our Prescription for a Great Life…

  Life can be crazy, some people are crazy and others just crazy busy….with work, kids, friends, and keeping up with the status quo….life can be overwhelming. We all work towards a happy or a fulfilling life but we often times find ourselves distracted or…

continue reading...

MONDAY 150706

Warm-up: Row 500m 15 dislocates 15 good mornings 15 leg swings 10 burpees Banded hip distraction 5 strict pull-ups 5 pull-ups  Strength and skill: Five sets of… Front Squat x 2-4 reps  Rest 20 seconds Unbroken Chest-to-Bar Pull-Ups x 10-15 reps as quickly as possible…

continue reading...

SATURDAY 150704

Warm-up: Row or run Crossover symmetry Banded hip distraction 15 squats 10 pull-ups 10 push-ups Inch worm down Samson lunges back Warm up with a barbell Hero WoD: “Hammer” Five rounds, each for time, of: 135/95 pound Power clean, 5 reps 135/95 pound Front squat,…

continue reading...

FRIDAY 150703

Warm-up: 500m row Crossover symmetry Bear crawl down Backwards bear crawl back 15 good mornings Lax to shoulders 8-10 barbell strict press 10 GHD sit-ups Barbell: Every 2 minutes, for 20 minutes (10 sets)… Split Jerk x 1 rep Suggested loading per set (by %):…

continue reading...

THURSDAY 150702

Warm-up: Run 400m 15 leg swings Hips on box Spider-Man crawl down Inch worms back 10 scorpions 15 hollow rocks 7 strict pull-ups  10 push ups WoD: Every 8 minutes, for 40 minutes (5 sets) of… Run 800 Meters 21 Russian Kettlebell Swings (53/35) 12…

continue reading...

WEDNESDAY 150701

Warm-up: Row 500m Crossover symmetry 15 good mornings 15 dislocates 15 leg swings 15 squats 30 sec upward dog 30 sec downward dog pose Lax to shoulders WoD: Every 90 seconds, for 30 minutes (5 sets of each station): Station 1 – Front-Foot Elevated Split…

continue reading...

1 2 3

Search

+
WordPress Image Lightbox Plugin