New Year’s Race Half Marathon

Start Time: 9:00pm, Saturday Night – January 5, 2013Start Line: 7th Street & Grand Avenue – downtown Los AngelesFinish Line: 11th Street & Hope Street – downtown Los Angeles next to L.A. Live

Sunday, January 6, 2012 Mobility/Warm-up: Jog 200 meters, forwardJog 200 meters, backwardKeg drill, 2 minutesAnkle mobility w/ bandOlympic wall squat or Assisted bottom of squat, 2 minutes Group warm-up:10 Dislocates

Getting Nervous… OC Throwdown in almost here

Saturday 1/05/2013 Mobility: Row 500m/ run 400mPosterior chain flossing10 Wall ExtentionsT-Spine Smash10 Lat Activations Classic Gymnastics Strength: 5 sets of 5 “Negative” Pullups, rest 90 seconds between sets

Fallen Fruit

Friday, January 4, 2013 Check out the new Super Schedule including Venice! Search by location or lead Coach! Mobility Row 500mAnkle MobilityHip Extension with BandPosterior Chain Flossing with Band Group

Hearts on Fire

Thursday, January 3, 2013 Winter Warm up (If you are cold! – Row 1K or Jog 800 m, then DROM) Group Mobility/Warm up: Shoulder PrepReview movements and set up for

Standard.

Wednesday 1/02/2013 Reminder! Track Night will be at the GYM tonight Mobility Double Under Practice – 3 minutesSuper Rack Assisted Bottom of the Squat10 Explosive Jumping Squats (Deep Squat to High

Shankle Complex by Zeb

A complex is a series of movements performed one after the other. For this complex, perform without putting the bar down: 1 Deadlift 3 Hang Clean Pulls 1 Hang