Happy Halloween!!
Wednesday, October 31, 2012 Make sure to wear your Halloween costume during the workout!!! Mobility/Warm Up:Front/Side leg swings- 30 sec each leg/directionAssisted bottom of Squat– 1 minute20 meter single right
Surprise yourself.
Tuesday, October 30, 2012 Mobility/Warm-up:Jog 200 metersDROM10 Wall squatsSamson stretch, 1 minute eachBanded shoulder distraction, 1 minute each**Read notes about what’s to follow…. Strength:High Bar Back Squat: 1×5 @80%, 2×3@85%,
121029
Week of Monday, October 29, 2012 Single-Sport: Running Short Interval 2-6 x 200m, rest 1:00, hold within 2-3 seconds, then 2-6 x 400m, rest 1:30, hold within 3-5 seconds Long
Know Thyself
Monday, October 29, 2012 Sign up for the Beach Cruiser Triathalon this Sunday! More details this Wednesday! Click HERE for the Weekly Programming! HERE for On Ramp! Warmup/Mobility:Jog 400 meters10
Warm and Cozy
Sunday, October 28, 2012 Warm-up/Mobility:Row 250 easyRow 250, sprint15 GHD sit-ups15 Hip extensionsSuper rack or tricep mash, 1 minute eachAnkle mobility, 1 minute eachGristle and Groiners from Hip prep Barbell
9 Mile Saturday Morning Santa Monica Run
9 Mile Training run along San Vicente and along the bluffs overlooking the beach and Santa Monica Pier. 7:15am meeting at the Totem Pole on the corner of Ocean Avenue and
The Mini Open
Saturday, October 26 2012 Mobility/ Warmup:400m Run2min Keg Drill1 min Ankle Mobility1 in hip mobility with a bandWith an empty bar:3 high hang power snatches 3 Hang power snatches3 Power snatches
Cloud Nine
Friday, October 25, 2012 Remember to check out Upcoming Events to the right and sign up! Warmup:400m Jog / DROM10 SquatsBanded Ankle Mobility 1 min Bottom of Squat Gymnastics Warmup: 5
My First Hashing Run
Thursday, October 25, 2012 2nd Annual Beach Cruiser Sprint Triathlon reminder!!! We need a final head count of participants and volunteers by Saturday! It’s a super fun event, and perfect
Give it a try!
Wednesday, October 24, 2012 Mobility:Row 250m10 Leg Kicks each side10 Arm Swings each sideInternal Rotation w/ Bar15 Good Mornings w/ Bar15 Behind the Neck Presses w/ Bar (Hold overhead position
