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TUESDAY 160222

Warm-up: Row or Run Crossover Symmetry 10 Push ups Bear Crawl Down Crab Walk Back Handstand practice 15 hollow rocks 15 trunk twists   Strength: Every minute, on the minute, for 8 minutes: Strict Shoulder Press x 1 rep Loads per set (by %): 55,…

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Fundamentals: Rebuilding…one day at a time

It was a phone call after a recommendation from their physical therapist to help rebuild their strength that changed the direction for the Davis daughters.  Tina, their mother, called and Jill answered the phone…. Tina explained that her daughters, Alexa and Aleta, were competitive gymnasts, (Level…

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MONDAY 160222

Warm-up: row or run accumulate 30 KB swings moderate weight (does not need to be one set) 10 Bird dogs per side Spiderman Crawl down Zombie walks back 10 Yoga push ups 15 Squats Pigeon stretch each side   Strength: Every 2 minutes, for 10…

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The cost of over prioritizing things…

We all have moments and periods of our lives where certain priorities, right or wrong, surface in our lives.  Most of the time they are with good intentions and in their own right, are good, but can sometimes have unintentional side affects on us and…

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SATURDAY 160220

Warm-up: row or run crossover symmetry 20 banded good mornings 15 matrix turns 20 high box step ups zombie walks down broad jumps back 15 squats 10 ghd situps warm-up movements   Partner WoD: In teams of two, complete the following as quickly as possible,…

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FRIDAY 160219

Warm-up: Row 500m Crossover symmetry 15 Hollow rocks Roll Thoracic spine(upper back) to open upper chest Pigeon stretch Spiderman crawl down Zombie walk back 15 PVC OH Squats   Strength: Every two minutes, for 16 minutes (8 sets of): Overhead Squat x 3-4 reps Build…

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THURSDAY 160218

Warm-up: Run or Row Crossover Symmetry 10 push ups 15 hollow rocks 15 matrix turns Inch worms down Backwards Bear Crawl back Handstand practice   Strength: Every 2 minutes, for 16 minutes (8 sets): Strict Shoulder Press x 2-3 reps Suggested loading per set (by…

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WEDNESDAY 160217

Warm-up: Run or Row Crossover Symmetry Samson Lunges Down Bear Crawl Back Banded Front Rack 15 Slow Squats 10 High Hang Cleans Warm-up clean to working set weight   Strength: Every two minutes, for 20 minutes (10 sets) of: Clean x 1.1 (rest 10 seconds…

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