Forward Lunge Drill
Stand in perfect posture on balls of feet with shoulders relaxed and arms at 90 degrees. While holding midline tight, exaggerate pulling one foot off the ground to figure 4
Ball of Foot (BOF) Drill – Demo and Explanation
Ball of Foot – (BOF) is also referred to as the mid foot. It is the area forward of the arch, before the toes and it is where we land
Into the Wild
Five rounds for time of: 15 foot L-rope climb, 1 ascent 5 Parallette handstand push-ups 45 pound barbell One-legged overhead squat, 10 reps For the rope climb, begin seated on
Hooked.
Five rounds for time: Row 500 meters 15 Hang squat snatch (75#/55#) Post time to comments. The hook grip. Our grip is the means by which we transfer the force
Long Weekend!
“Morrison” 50-40-30-20 and 10 rep rounds of: Wall ball shots, 20 pound ball Box jump, 24 inch box Kettlebell swings, 1.5 pood Post time to comments. Enjoy your 4th of
Gut check!
Shoulder Press 5-5-5-5-5 reps Post loads to comments. Compare to 6/01/2010. Red and pink go together! Check out this article from Robb Wolf’s blog titled “How to Recover from
Holiday hours
Three rounds for time of: 135 lb Front Squat, 12 reps 12 Burpee pull-ups G – 9:40 (115lb Front Squats) Sto, our new front squat model, demonstrates the importance of
Endurance Post!
Complete 7 rounds: 1 20 yard Shuttle Run 10 Clapping Push Ups 10 Nine Foot Wall Touches Post times to comments. For the shuttle run, start in center of a
Stay Focused
Track night will continue unofficially while Frank is out of town. He has graciously programmed the next 7 weeks, but it will be up to you to do the
Pop Quiz!
“Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45
