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TUESDAY 160920

Warm-up: Individual… Assault Bike 2 minutes Crossover Symmetry 10 Dive Bomber Push ups Group… LAX to Pec/Traps Backwards Bear Crawl Down Butt Kickers Back   Fitness: Four sets of: Bench Press x 8-10 reps @ 2 sec descend Rest 45 seconds Strict Pull-Ups x 6-8…

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3 Reasons to Come Train with us!

The fitness business is a competitive market! But we’re confident tooting our own horn because we know we’re doing things better than most. Here’s why you should come train with us: 3. The Best General Physical Preparedness for Life Let’s compare what we do to…

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MONDAY 160919

Warm-up: Individual… Row 2 minutes 20 Banded Good Mornings Accumulate 20 KB Swings medium weight Group… Straight leg bear Crawl Down Crab Walk Back 15 Squats Spiderman Crawl Down Zombie Walks Back   Fitness: Four sets of: Deadlift x 4-6 reps @ 3 sec descend…

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SATURDAY 160917

Warm-up: Individual… 400m Run Crossover Symmetry 15 High Box Step ups Group… Lax to Pec/Shoulders Spiderman Crawl Down Burpee Broad Jump + 3 Squats Bear/Indian/Cowboy   Fitness and Performance: Team of 2, relay style: 21-18-15-12-9 Thrusters (95/65#) 40 Double-unders 200m Run First partner completes first…

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FRIDAY 160916

Warm-up: Individual… Assault Bike 2 minutes Crossover Symmetry 15 Hollow Rocks Group… Bear Crawl Down Backwards Bear Crawl Back Samson Lunges Down High Knees Back   Fitness and Performance: Every 2 minutes, for 20 minutes (5 sets) of: Station 1 – Front-Racked Alternating Reverse Lunges…

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Book a date with the gym

We all have every intention to get to the gym BUT before we know it- it is Friday and I only went once this week….the self-shaming begins.  We all have great intentions to take care of our bodies by eating awesome food and get those 8…

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THURSDAY 160915

Warm-up: Individual… Crossover Symmetry Row 2 minutes 15 Squats Group… Spiderman Crawl Down Broad Jump + 3 Squats Back 10 Dive Bomber Push ups   Fitness: Every 90 seconds, for (3 sets) of: Station 1 – Bent-Over Barbell Rows x 6-8 reps @ 2 sec…

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WEDNESDAY 160914

Warm-up: Individual… Skip rope for 2 minutes 20 Banded Good mornings Accumulate 30 KB Swings Group… Inch Worms Down Samson Lunges Back LAX to plantar 1 minute each foot Banded Shoulder/Lat Stretch   Fitness: Every 2 minutes, for 18 minutes (3 sets) of: Station 1…

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Are you pacing yourself properly?

One of the biggest mistakes athletes make—especially inexperienced ones—is mis-pacing their conditioning workouts. They go out too hard and hit a wall. Fly and die. It’s painful for the athlete, and almost as painful for the coach to watch. It occurred to me recently that…

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TUESDAY 160913

Warm-up: Individual…. Row 2 minutes Crossover Symmetry Group…. 200m Run Spiderman Crawl Down Inch Worms Back High Knees Down Butt Kickers Back   Fitness: Every 2 minutes, for 24 minutes (3 sets) of: Station 1 – Back Squat x 6-8 reps @ 3 sec descend…

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