People helping people.

Tuesday, April 3, 2012

Shoulder prep

Basic dot drill, 30 seconds
10 “Perfect Burpees”
10 Bar taps
5 Kipping pull- ups
5 Chest to bar pull-ups
5 Weighted Pull-ups
10 Handstand shoulder taps
5 Handstand push-up progressions
5 Handstand push-ups
Basic dot drill, 30 seconds 



For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees

Cool down:
10 Wall extensions
Reverse plank
Calf stretch
10 Wall extensions 

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Sign me up!

Don’t forget to write your goals on our newly updated “What Are You Training For?” board!  For a lot of people, the goals might reflect certain weaknesses like snatches or double unders.  For others, it might reflect more general aspirations such as staying injury free, having a healthy pregnancy, or reaching rx status on workouts.  In my opinion, purposeful training is what separates you as an athlete from everyone else just going through the motions of working out.  It has always been our mission to provide the freedom and resources to pursue any goal, in and outside the box, whether its learning the kipping pull-up, completing a marathon, or climbing Kilimanjaro.  

To help progress you towards that goal, we have a “Training Sign Up” sheet (below the goal board) where you can sign up and get a mini private session on your skill of choice.  If you want someone to critique your clean form, or you can’t figure out the bounding box jump, these training sessions are for you!  Once you’ve signed up, someone from our cadre of trainers will contact you.  And if you didn’t already know, for months now, we have been developing a “cadre” of dedicated and passionate coaches that have been training our new On Rampers.  While newbie members get personalized, focused attention, our trainers get the amazing opportunity to learn and develop their own unique training style.  Win, win for everyone!  Let’s fill up the board and then get to business!


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