Hot & Sweet
Sunday, May 26, 2013 Please note the special schedule for Memorial Day Weekend! No evening classes Sunday night and we will be hosting the Hero Workout “Hidalgo” Monday morning at
Tuesday
Tuesday, May 21, 2013 Mobility: Posterior flossingHip extension w/ bandExternal rotation w/ band (15 each)15 Scapula push ups Strength: 5X2 1&1/4 Front Squats- heavy, rest 60 sec. Conditioning: Partner Workout,
Crockpot Ropa Vieja
Sunday, May 19,2013 Open Gym Only! 4-6pm in Venice! Crockpot Ropa Vieja Ingredients 1.5-2lbs chuck roast 1 yellow onion, thinly sliced 1 red bell pepper, thinly sliced 1 yellow
Due Diligence
Tuesday, May 14, 2013 Don’t forget our abbreviated schedule for Friday and the weekend! Mobility: Posterior flossing with bandShoulder circles with bandKeg drill Strength: 20 Minutes to establish a 1RM
Carrot Cake
Sunday, May 12, 2013 Mobility: Monster walksDownward Dog calf stretch x 20Hip extension w/ band Skill/Strength: 100 Ups Drill, Beginner10 High hang Clean Pulls100 Ups Drill, Advanced 10 1 ¼
“Mother” load!
Tuesday, May 7, 2013 Mobility: Super rack w/bandGristle/GroinersAnkle mobility w/bandMonster walks Strength: 4 x 2 1 ¼ Front Squats Notes: Stay tight in your core at the bottom while using
Molten Cake Brownies
Sunday, May 5, 2013 Don’t Forget Our 2nd Annual Cast Iron Cook Off Today at Mother’s Beach! 9am-3pm and beyond! See you there! Mobility: 20x Reverse Snow Angels Monster Walks
Get busy!
Tuesday, April 30, 2013 Mobility: 20 Prone dislocates15 Scapula push-upsHip extension w/ band Strength: 5 minute Vo2 Max: Notes: In this protocol, kettlebell snatches will be performed on both the
Speed golf, anyone?
Tuesday, April 23, 2013 Mobility/Pre-hab/Re-hab: 10 Scapula Push-ups (10 each variation)Monster walks (laterally)External Rotation w/ band, 10-15 repsGroiners/Gristle Skill: 20 minutes or 4 Rounds:5 Turkish get ups per side5 Pistols
Too close.
Tuesday, April 16, 2013 Group Prehab: Downward Dog Ankle Stretch, 2x 10 repsSide Planks, 30seconds each side or 20 repsMonster Walks, 20ft each direction Strength: High Bar Back Squat: 3X3
