07/10/2018– Strength: Build to a 1RM shoulder press in 6-7 sets. Have a plan in place to make logical jumps in weight. It’s easy to fail too soon with a small movement like a shoulder press so make sure you take your time. Try to...
07/09/2018Warm-upWith a Barbell + Small Green Band + Red or Orange Back 10 Banded Walks (5 left 5 right ) 10 Banded Goodmornings (squeeze glutes at top) Then with Barbell – 5 RDLs – 5 Front Squats – 5 Push Press – 10 X-Band Walks Right/Left – 10 Banded Goodmornings – 3 Clean Pull...
07/07/2018Warm-upPowerwalk Races Class sets up in two teams. Coach calls "3-2-1-go," and each "walker" leaves their mark. They "race" down and back and upon return, they high-five the person behind them in line, and that person takes off. Best of 3 wins Then High Knees Butt Kicks Spider...
07/06/2018Warm-up 5 Push Press + 10 Yoga Push-ups – 5 Hang Muscle Snatch + 25 Banded Pull-aparts – 5 Bent-over Rows + 15 Hollow Rocks – 5 Front Squats + 25 Banded Pull-aparts – 5 Hang Power Snatch + 10 Yoga Push-ups – 3 Hang Power Snatch + 25 banded...
07/05/2018Warm-up High Knees up and back Butt Kicks up and back Power Skips up and back Spider Man Lunge 2 x per leg Leg Swings 10 front to back 10 to the side Pigeon Pose 30 seconds per leg Green Back Glute Activation WeightliftingBack Squat (Weight)Back Squat: 5-5-5+, adding...
07/04/2018U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents...
07/03/2018Warm-up3 Rounds of 20s Work/10s Rest of: 1a) Single unders 1b) Mountain Climbers 1c) Double Under or Double Under Attempts 1d) Figure 8s with a kettlebell *Move through all 4 movements for a total 3 rounds each Then, Foam Roll x 20s each Lats, Thoracic...
07/02/2018Warm-upGrab a Wallball and Barbell; Complete: 10-8-6-4-2 Wallballs Deadlifts *Add weight to barbell after each set. These sets should be smooth/easy. Rest 60s between sets. + Pigeon Pose on Box: 60s on Each side. Between sets test Air Squat x 5 reps to see if...