Bombshell.
Tuesday, July 24, 2012 Mobility:DROMWrist mobility10 Wall extensions Gymnastics Warm-up:Spend 15-20 minutes and perform 3-5 rounds for quality:5 Handstand kick-ups5 Headstand Press5 Strict Knees to elbows or Toes to Bar2
120723
Week of Monday, July 23, 2012 Single-Sport: Running Short Interval “Tabata” 8 rounds of 20 sec sprint, followed by 10 rest If possible use treadmill set at 12% grade,
Surprise Yourself
Monday, July 23, 2012 Thanks for the 128 surveys currently submitted! Please fill them out before Wednesday and contact us if you did not receive the link! Click HERE for
SUP – WOD
Come test your fitness with a workout on a Stand Up Paddleboard (SUP) this Saturday, July 21st at 11am! We will provide a quick tutorial on how to paddle efficiently,
It’s a racket!
Sunday, July, 22, 2012 Mobility:Hip mobility on box, 1 minute10 Wall squats10 Wall extensions Warm-up: 3 rounds of 10-15 reps of the following:Overhead squat (PVC or light bar)Pull-upsPush-ups or dipsGhd
Jump Rope Jog Progression – Running with Lean
Learning Progression: This series will teach you to run with a jump rope in a way that will transfer over to better bio mechanics in your actual running stride. Basic Bounce with
Saturday Fun!
Saturday, July 21, 2012 Warm up:Jog 400 m and DROMPractice and load up Hang Squat Snatches Strength/Skill:Hang squat snatch EMOTM for 10 minutes, movement initiates just below the knees. Conditioning:3
True Blood
Friday, July 20, 2012 SUP-WOD tomorrow! Mobility:Jog 400 meters10 Wall ExtensionsHip Mobility on Box, 60 seconds each10 Wall Extensions Strength:8 rounds of:2 Deadlifts with bands (approx. 65% of your 1
Workout of the Day, Word of the Day
Thursday, July 19, 2012 Everyone should have received a survey via email, the answers of which are intended to be anonymous. If you have not received it, please email us.
Gamer
Wednesday, July 18, 2012 Have you checked the Upcoming Events section lately? Mobility:Row 300 metersKeg Drill, 2 minutes10 Wall Extensions10 PVC DislocatesPVC OH Squat, hold the bottom for 30 seconds
