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Workout of the Day: Friday, 9.30.16.

WORKOUT OF THE DAY: MOVEMENT PREP: foam roll lats 2 min, Spiderman/wall quad stretch x1 min/side 1 Round: 60ft jog, 30ft high knees, 30ft butt kicks, 30ft carioca, 30ft over/under the fence, 30ft spiderman lunge + OH reach, 1o T’s w/10 sec hold on last rep, 10 I’s w/10 sec hold on last rep STRENGTH: […]

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Workout of the Day: Thursday, 9.29.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine, hamstrings, quads x 4 min. lax ball upper trap 1 min/side 1 rd: 10 wrist leans fwd/bwd, 10 cat & camel, 10 bird dog, 10 slow pvc pass throughs, 10 wall facing ohs w/pvc STRENGTH: A. Snatch Pull + Hang Power Snatch + Power Snatch; (1+1+1) […]

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Workout of the Day: Wednesday, 9.28.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball and foam roll as needed for 5 minutes 1 rd: 30ft spiderman lunge + OH reach, 30ft lateral lunge, 60ft Bottoms Up KB Waiters Walk (30ft R, 30ft L),60ft SA OH Walking Lunge (30ft R, 30ft L) STRENGTH: *Note the last set at 95% will be for max […]

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Workout of the Day: Tuesday, 9.27.16.

WORKOUT OF THE DAY: *Week three of our eight week cycle with a deload coming next week. Note the last set of each of these movements will be for max reps. This means you will complete as many reps as possible with perfect form at 95%.* MOVEMENT PREP: Foam roll hamstrings and glutes for 2 […]

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Workout of the Day: Monday, 9.26.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll quads and adductors x 3 min, banded lat stretch x 1 min/side 1 Rd: 30ft spiderman + oh reach, 30ft Over/Under the Fence, 30ft bear crawl, 30ft reverse bear crawl, 10 wall facing squats STRENGTH: A1. Front Squat x 2 reps x 5 sets, Rest 60 seconds *Build over […]

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Workout of the Day: Sunday, 9.25.16.

Open Gym From 10-12pm. Use this time to make up a workout from the week, complete a workout on your own, practice a skill, or focus on restorative activities such as easy aerobic recovery and/or mobility. 

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Workout of the Day: Saturday, 9.24.16.

GYMNASTICS: MOVEMENT PREP: Mash lats/teres major, pec, triceps, forearms x 6 minutes 1 round: Theraband warm up part 1 x 10 reps/exercise, Wrist push ups version 1 x 10 reps/side, KB/DB lying single arm scap protractions x 10 reps/side STRENGTH: Level 1 A1. Dip Support Hold to negative; (5-10 sec + 5 sec negative, no […]

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Workout of the Day: Friday, 9.23.16.

Movie Night is TONIGHT at 8pm! Nutrition Seminar is tomorrow from 2-3pm! WORKOUT OF THE DAY: MOVEMENT PREP: foam roll lats 2 min, Spiderman/wall quad stretch x1 min/side 1 Round: 60ft jog, 30ft high knees, 30ft butt kicks, 30ft carioca, 30ft over/under the fence, 30ft spiderman lunge + OH reach, 1o T’s w/10 sec hold on […]

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Workout of the Day: Thursday, 9.22.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine, hamstrings, quads x 4 min, lax ball upper trap 1 min/side 1 rd: 10 wrist leans fwd/bwd, 10 cat & camel, 10 bird dog, 10 slow pvc pass throughs, 10 wall facing ohs w/pvc STRENGTH: A. Clean Pull + Hang Power Clean; 65-70% x (1+1) x 5 sets, […]

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Workout of the Day: Wednesday, 9.21.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll quads and adductors, lax ball hip flexors for 4 minutes 2 Rounds: 10 air squats, 10 air squats w/toes elevated, 10 air squats w/heels elevated, 10 scap pull ups STRENGTH: A. Back Squat – %’s should be based off of 90% of your max. Take at least […]

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