Workout of the Day, Monday, 4.22.13

ADVANCED OLY, with Jim, 3-5pm and 7-9pm.

INTRO to OLY, with Jim, 5-6pm and 6-7pm.

RUNNING, with Ave, 630pm and 730pm.

STRONGMAN, with Tim, 530pm.

Foundations and Rowing are coming back by THIS Friday.  Greg is on vacation this week but he will return soon.  In the meantime, if you’ve BEEN rowing and have never been to running class, definitely check it out especially if you have a history of pain while running. Thank you all for your patience!

It’s Back Squatting day!



MOVEMENT PREP: Foam Roll and Lax Ball as needed, 5 minutes. Spiderman plus Overhead Reach, 3 reps per side. Yoga Push-ups, 3 reps per side. Adductor Mobs, 3 reps per side. Glute Bridge plus Overhead Reach, 3 reps per side.  Squat to Stand, 3 reps. Overhead Walking Lunge plus Twist toward the front knee, 30 feet of steps.


Level 1: Up to a peak of 3.
Level 2: Peak of 2, attempt to double your peak from last week.
Level 3: Up to peak of 1, then drop and do 1-3 doubles at 85% of your peak of 1.


AMRAP in 8 minutes of:

Level 1 and 2: Ludlow Loop alternated with 15 reps of a jump squat.

Level 3: Ludlow Loop alternate with 10 pistols (5 reps per side alternated).

Check out Gordon’s GREAT depth in spite of his looooong legs below.  Are you looking to improve your bottom position?  Foam Rolling is a great place to start.  Check out this article that Coach Tim sent along for WHY.


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