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Workout of the Day: Wednesday, 5.18.16.

WORKOUT OF THE DAY: MOVEMENT PREP: foam roll t-spine, lats, calves x 4 min, quadruped extension rotation x 8/side, 30ft lateral lunge + oh reach 2 rounds: 10 prone theraband pass through, 10 arch rocks w/pvc in ohs grip, 10 wall facing pvc ohs STRENGTH: A. BN Snatch Snatch PP + OHS; (2+1) E2MOM x 8 […]

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Workout of the Day: Tuesday, 5.17.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Mash glutes and triceps 3 minutes, upper trap soft tissue mob x 1-2 min/side 2 Rounds: 30ft bottoms up kb waiters walk + 5 half kneeling bottoms up strict press/arm, 5 sl dl/leg, seated wall angel complex x 5 STRENGTH: A1. Clean Pull w/2 sec pause above knee; x 3 x […]

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Workout of the Day: Monday, 5.16.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball hip flexors and lat/serratus 4 minutes, wrist/forearm stretching 1 min/arm 2 Rounds: 10 sumo squat to stand, 10 lateral x-band walks/direction, 10 scap pull ups STRENGTH: A1. Back Squat; 80%x3, 85-90% x1x2, 80%x3 A2. Legless Rope Climb Practice x 1-2 attempts x 4 sets *Skill work. RC w/ […]

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Workout of the Day: Sunday, 5.15.16.

BIKES & BELLS: WARM UP: Lax ball hips+ glutes (5 min) 2 rounds: Spiderman + OH reach Lateral lunges Sumo squats CONDITIONING: Teams of 3: You’ll follow the order of movements as a team. A completed round is when all three members have done all three movements. Each 5 minute segment is an AMRAP. Minutes […]

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Workout of the Day: Saturday, 5.14.16.

GYMNASTICS: MOVEMENT PREP: 5 minutes mobility focusing on t-spine, lats, pec, triceps and upper trap + partner bar arch stretch x 20 sec x 2 15 synchro prone theraband pass throughs 15 synchro push ups 15 synchro tuck up 15 synchro arch up STRENGTH: A. Ring Swings w/rolled up theraband bt feet x 10 x 2 sets B. […]

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Workout of the Day: Friday, 5.13.16.

Congratulations April Member of the Month Ruth! WORKOUT OF THE DAY: MOVEMENT PREP: spiderman/wall quad stretch 1 min/side, banded lat stretch 1 min/side, 2 Rounds: 10 rocking ankle mobilizations, 10 lateral goblet squat, 10 glute bridges w/2 sec hold, 10 slow scap wall slides STRENGTH: A. Hang Power Clean + Hang Clean + Clean; (1+1+1) every […]

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Workout of the Day: Thursday, 5.12.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball to glutes, hip flexors, and pecs x 6 minutes 1 Round: 60ft bear crawl, 10 cat/camel, 10 bird dog, 10 alternating SL glute bridges w/2 sec hold, 5 inchworm w/3 sec hold in extension, 10 vertical jumps STRENGTH: A1. CG Bench Press; x 3-5 reps x 3 sets A2. […]

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Workout of the Day: Wednesday, 5.11.16.

WORKOUT OF THE DAY: MOVEMENT PREP: foam roll t-spine, lats, calves x 4 min, quadruped extension rotation x 8/side 30ft spiderman + oh reach + 2 rounds: 10 pvc pass throughs, 10 scap push ups, 10 wall facing squats w/pvc STRENGTH: A. BN Snatch Push Press + OHS; (2+1) every 2 minutes x 8 minutes – building […]

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Workout of the Day: Tuesday, 5.10.16.

WORKOUT OF THE DAY: MOVEMENT PREP: lat and teres minor rolling x 2 min/side, upper trap soft tissue mob x 1-2 min/side 2 Rounds: x-band walks x 10 steps/direction, banded good morning x 10 reps,  pass throughs w/band x 10/ reps STRENGTH: A1. Clean Pull w/ 2 sec pause above knee; 80-90% of clean x5x3 […]

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Workout of the Day: Monday, 5.9.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Mash adductors 3 minutes, spiderman or wall quad stretch 1 min/side 1 rd: 10 glute bridges w/2 sec hold, 30ft lateral lunge + oh reach, 10 rocking ankle mobilizations, 10 sumo squat to stand, 10 scap pull ups + 10 kip swings STRENGTH: A1. Back Squat; 75%x5, 80%x3 x 2 sets, […]

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