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Friday, November 29, 2013 Limited Schedule and Bring a Friend or Family Day AGAIN!  If you bring anyone, be sure to read the notes below, show up early to sign

Snatches for Staches

Friday, November 22, 2013 Prehab: Tricep MashHip extension w/band Warm Up: 400 meter Run2 Rounds w/barbell:– 10 Good Mornings– 30 Second behind neck rack stretch– 10 Front Squats– 5 Hang

How’s your Mo?

Friday, November 15, 2013 Prehab: Prone PVC Dislocates Shoulder Circles w/theraband Samson Stretch Warm Up: 2 Rounds of: -10 Good Mornings with BB -10 Burpees -30 Grasshoppers Strength: 1a) 4×4

Oh Helen!

Friday, November 8, 2013 Hydrostatic Body Composition Test at Venice from 7AM-7PM!! Prehab: Posterior Chain Floss Trap smash Warm Up: 2 rounds:200 meter Run10 PVC Dislocate with lunge10 T-Push ups10 Strict


Friday, November 1, 2013 Warm Up/Mobility: 400 meter Jog-then-3 Rounds of: -30 sec ME Double Unders or Single Unders-30 sec ME Push Ups-30 sec ME Squats Hip Extension with BandGroiners

Battle Royale Eve

Friday, October 26, 2013 Mobility: 3 Rounds of:-200 m Run-10 Wall Balls-then-Groiners w/band, 1 min each leg Classic Strength: High Bar Back Squat:  5×5 – rest as needed Notes: Last

Looking Ahead

Friday, October 18, 2013 Mobility: 400 meter Run-then-3 Rounds of: 10 KB Swings (Light weight)10 Push Ups10 Jumping Air Squats Classic Strength: 3×5 Pause Front Squat Notes: 3 second hold

Constantly Varied

Friday, October 11, 2013 Mobility: 30 Jumping Jacks20 Alternating Jumping Lunges15 Squats10 Push ups Classic Strength:EMOTM for 10 min:  Even: 3 HBBSOdd: 1 Front Squat, *Heaviest as possible Notes:  Try and


Friday, October 4, 2013 We want to encourage you to attend the evening classes at MDR if possible.  We will be creating a “Friday Night Lights” environment with judges, heats

Train On!!

Friday, September 27, 2013 Mobility: 400 m Run, then:3 Rounds for Quality of: – 30 second Flutter Kicks– 20 Air Squats– 10 Burpees Classic Strength: 4 Rounds or 20 minutes