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10 Jul

Posted at 20:00h in Work out of the day

07/11/2018Warm-upLax Ball on 1-2 Trigger Points of: – Calves – Quads – Glutes Then, 50 Single Unders 20 Walking Lunges with a twist 20s Elbow Plank 20 Alt. Shoulder Taps 10s Side Plank Left + Right 20 Walking Lunges 50 Single UndersAuxiliary WorkDouble Under Practice: Spend 5:00 Working on Drills to improve double undersMetconMetcon (Time)For total time: 50-40-30-20-10 KBS...

09 Jul

Posted at 20:00h in Work out of the day

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...

08 Jul

Posted at 20:00h in Work out of the day

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...

06 Jul

Posted at 20:00h in Work out of the day

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...

05 Jul

Posted at 20:00h in Work out of the day

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...

04 Jul

Posted at 20:00h in Work out of the day

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...

03 Jul

Posted at 20:00h in Work out of the day

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...

02 Jul

Posted at 20:00h in Work out of the day

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...

01 Jul

Posted at 20:00h in Work out of the day

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...

29 Jun

Posted at 20:00h in Work out of the day

06/30/2018Warm-upPVC Game *Every time PVC Drops 1st Drop: 10 Walking Lunges 2nd Drop: Lunge complex on each leg 3rd Drop: 10 Hollow Rocks + 10 Supermans 4th Drop: 10 PVC Thrusters MetconMetcon (AMRAP - Rounds and Reps)AMRAP 20 w. a partner: 12 Power Snatch (75, 55) 9 Lateral Burpees 50 Meter Unilateral Farmer...