Tracking Progress
Friday, May 30, 2014 Prehab: Band Super Rack, 30 sec Each Leg Swings 10 Back Extensions Lat Activations Warmup: 10 T-Pushups 5 Inchworms 10 Straight Legged Deadlifts 5 Front Squats
Ramp up the Intensity
Friday, May 23, 2014 Prehab: Band Posterior Chain Floss 20 Calf Raises and Ankle Mobility 20 Reverse Snow Angels Warmup: 20 Wide Mt Climbers 10 Deadlifts with Bar 10 Pike
‘Bring a Friend Day’ This Saturday!
Friday, May 16, 2014 Prehab: Cat Cow Stretch Leg Swings Shoulder Bridges Theraband Routine Warmup: 200M Run 8 Goodmorning with Bar 10 Squat Jumps 8 Stiff Legged Deadlifts 10 Supermans
Athlete’s Spotlight
Friday, May 9, 2014 Prehab: Foam Roll BackLat ActivationsTheraband Routine Warmup: 500M Row10 Goodmornings10 Stiff Legged Deadlifts10 GHD Situps10 Back Extensions Classic Strength: Deadlift 3×5 – Rest 90 secondsBent over
Oil Pulling
Friday, May 2, 2014 Prehab: Band Posterior FlossLeg SwingsShoulder Bridges Warmup: 10 Goodmornings with bar5 Inchworms20 Wide Mountain Climbers, slow10 Supermans10 Squat Jumps10 Straight Legged Deadlifts with bar Classic Strength:
Let Nature Be Your Playground
Friday, April 25, 2014 Prehab: Banded Posterior FlossLat ActivationsPVC Dislocates Warmup: 50 ‘ Walking Straight Leg Kicks5 Inchworms50′ Walking Samson Lunges10 Straddle Situps2 Rounds:5 Pullups10 Pushups15 Squats Classic Strength: Deadlift
When Healthy Eating Takes a Turn
Friday April 18, 2014 Prehab: Band Posterior FlossLeg SwingsScapular Pushups Warmup: 10 Goodmornings with bar5 Hang Squat Cleans with bar20 Wide Mountain Climbers, slow10 Pike Situps10 Squat Jumps10 Straight Legged
Newbie Corner
Reminders for Saturday: Not only is the workout a Partner WOD, but its also Bring a Friend Day! And @ 11:30 Beach WOD returns with Coach Lauren. Meet at the
Eating Clean on a Budget
Friday April 4, 2014 Prehab: Fire Hydrants, 10 each sideShoulder Bridge, 10 repsBand Super Rack, 30s each10 Lat Activations Warmup: 8 Scapular Pushups10 Goodmornings with Bar8 Pushups10 Straight Legged Deadlifts8
14.5
Friday Night Lights at MDR starting at 5pm! Sign up for a heat time HERE. Come to sweat it out, or show support and cheer on your fellow PCFers! If
