Video Tuesday
Tuesday, December 17, 2013 Mobility: Monster walks10 Wall extensionsLat activations10 Scapula Push-ups Warm-up: Jog 400 meters10 Wall SquatsPerform unbroken with barbell:10 Good MorningsSuper Rack with Barbell Stretch10 Behind the Neck
Sunday brunch!
Sunday, December 15, 2013 Mobility: Foam roll IT Band, calves15-20 Scapula Push ups10 Bird dogsGristle/Groiner/Samson stretch Warm-up: 2 Rounds:10 Jumping squats5 strict pull ups or 10 ring rows5-15 push ups10
Tuesday
Tuesday, December 10, 2013 Mobility: Wrist mobility10 Prone dislocates10 Lat activations + 10 Bar tapsBarbell Rack stretch Warm-up: Run 400 meters10 Wall SquatsPerform unbroken with pvc, or any weight barbell:10
Portable Western Omelettes
Sunday, December 8, 2013 Mobility: Monster walks (lateral/forward/back)Tricep mashLat activationsGroiners/Gristle Agility: EMOTM for 6 min:Partner Banded Sprints, 25m – DEMO Notes: Each person will have a partner that will hold
Tuesday
Tuesday, December 3, 2013 Mobility: Downdog Calf stretchGristle/Groiners/Samson stretchSuper rack w/band Warm-up: 2 minutes skipping rope (singles)10 Front squats10 Push jerks10 Back squat10 Burpees2 minutes skipping rope (double unders) Strength:
Tuesday
Tuesday, November 26, 2013 The 7am and 7:30pm classes are cancelled today. Sorry for the inconvenience, but track night is still on at 7pm! Mobility/Pre-hab: Theraband external rotation10 Dislocates2x Bottom
Pumpkin Pie
Sunday, November 24, 2013 Mobility/Prehab: Downdog ankle stretchGroiners/Gristle10x Cossack squats10x Wall extensions Agility 4 Rounds for best effort:3 Cone Shuttle Run – DEMO10 Speed Skater Hops – DEMO Notes: Cones
You vs. You
Tuesday, November 19, 2013 Prehab/Mobility: Keg drill, 2 minutes10x Seated OHS stretch (weighted PVC or light bar)20x Bird dogsGroiners Warm-up: 2x: 5 Good mornings5 Behind the neck press (snatch grip)5
Fatty,fat,fat!
Sunday, November 17, 2013 Mobility: Trap smash with barGroinersSamson stretch20x Scapula Push-ups Agility: 5 Rounds or 10 minutes of:1 Half Star agility drill30 seconds ME Lateral box jump Push off5
Tuesday updates!
Tuesday, November 12, 2013 Prehab/Mobility: Monster walksSuper rack stretchSamson stretch Warm-up: Jog 400 meters10 Pause front squats (3 count)10 Push press10 Good mornings5 Hang power cleans5x 1 Hang clean +
