Tuesday August 15th, 2017

Tuesday August 15th, 2017

Mobility: – Standing Shoulder CARs 2 Shoulder Circles Forward and Backwards + 2 Arm Circles – Ankle CARS Armzzzzz/Back: A1) 8 Zottman Curls (20/12) Rest 30 A2) 8 (weighted) Chin-ups Rest 30 A3) 12-16 Renegade Rows (50/30) (35/20) 30s Rest A4) 12 DB Tricep Kickbacks…

Continue reading →

Monday August 14th, 2017

Monday August 14th, 2017

Mobility- – Front Rack Barbell Squat Hold 1x45s, more challenging than last week – Standing (chest up/hands off floor) Wide Leg Split Stretch (go as low as you can in the splits and hold) 1x55s – Single Toe Reach 2x10s per leg -Standing hands on…

Continue reading →

Friday August 11th, 2017

Friday August 11th, 2017

Mobility: – Wall Splits/Wall Squats 2×40/40 – Banded Shoulder Stretch 2x20s all directions Skill: Legcessory- 3 Sets for quality: A1) KB Split Squats x 8 Per Leg Pick a challenging weight and increase each set if it’s not heavy enough. Record all your weights. A2)…

Continue reading →

Thursday August 10th, 2017

Thursday August 10th, 2017

Mobility: – PVC Passthroughs 2×10 – Bear Sits 1×10, each transition is slow and controlled Skill: ABZZZZZ EMOM 10: Minute 1- 50 Second Side Plank Minute 2- 50 Second Side Plank Minute 3- 25 Oblique Twists Minute 4- 25 Second (accumulate) Ring L Sit Hold…

Continue reading →

Wednesday August 9th, 2017

Wednesday August 9th, 2017

Mobility: – Standing Shoulder CARs 2 Shoulder Circles Forward and Backwards + 2 Arm Circles – Ankle CARS Armzzzzz/baccessory: A1) 8 DB Curl and Press (35/20) 30s Rest A2) 12/8 Elevated Ring Rows 30s Rest A3) 16 Renegade Rows (35/20) 30s Reat A4) 20 Reverse…

Continue reading →

Tuesday August 8th, 2017

Tuesday August 8th, 2017

Mobility- – Front Rack Barbell Squat Hold 1x40s, more challenging than last week – Standing (chest up/hands off floor) Wide Leg Split Stretch (go as low as you can in the splits and hold) 1x55s – Reach for your Toes and hold 2×20 -Standing hands…

Continue reading →

Monday August 7th, 2017

Monday August 7th, 2017

Long-Weekend Monday WOD❤️ Mobility- Slow Neck Rolls, Single Leg Glut Bridge 1×10 Per Leg, Wall Slides 1x 10, Internal External Rotation on the wall 1×10 Warmup- For Time: 400m Run 20m Burpee Broad Jump 20m Walking Lunge -7 Cap WOD “Angie” 100 Pull-ups 100 Push-ups…

Continue reading →

Saturday August 5th, 2017

Saturday August 5th, 2017

Mobility- Hip Circles 2×10/leg, Couch Stretch High/Low positions 2x30s each, Passive Bar Hang 1x30s Warmup: Beep Test – Up to level 4 If you have to stop before level 4 you will do a 25 Cal Airdyne or Row Strength: Superset- Strict Press 5-5-5-5-5, if…

Continue reading →

Friday August 4th , 2017

Friday August 4th , 2017

Mobility – 10 Back Rolls, 90/90 30s/side, Neck Rolls x2/direction, Standing Cat/Cow x2/direction. Wall Slides x10, Standing Shoulder Cars x5/arm/direction, Standing Scap Cars x5/arm/direction, Warm Up: 15-10-5 Burpees Double Unders x 2 Strength: 4 Sets 5 Ring Pullups 5 Strict Press 45s OH BB Hold…

Continue reading →

Thursday August 3rd, 2017

Thursday August 3rd, 2017

Mobility: – Wall Splits/Wall Squats 2×40/40 – Banded Shoulder Stretch 2x20s all directions Skill: Legcessory- 3 Sets for quality: A1) KB Stepups x 8 Per Leg (20), pick a challenging weight and increase each set of it’s not heavy enough. Record all your weights. A2)…

Continue reading →

Page 1 of 45 1 2 3 4 5 ... Last →