The Nerds Class
Saturday, September 15, 2012 Mobility:Bottom of Overhead Squat, 30 seconds on, 30 seconds off, 4 rounds. Strength/Skill:20 minutes to Establish your 1RM Snatch Notes: This will ideally be a squat
Three Saints
Friday, September 14, 2012 Warmup/Mobility:Row 500m10 Pushups 10 Leg Swings, all directions10 GHD Situps10 GHD Hip Extensions Strength:30 minutes to establish 1RM Deadlift Workout:1 min max effort Burpees3 min rest1 attempt
Nerd and Nerdier
Thursday, September 13, 2012 Warm up:5 minutes double under practiceAdvanced: 10 on minute 1, 20 on minute 2, 30 on minute 3 . . . 50 on minute 5 Strength/Skill:7
It’s always something…
Tuesday, September, 11, 2012 Mobility:10 Air squatsGroiners and Gristle from Hip prep10 Hip extensions10 Ghd sit-ups10 Squats w/barbell Strength:Take 30 minutes to establish a 1 RM Back squat Notes: Work
Let the Testing Begin!
Monday, September 10, 2012 Programming for Testing Week! Beyond the Whiteboard is now complimentary! Sign up today! Warmup/Mobility:3 rounds or 10 minutes of:200m row5 Handstand kick ups10 Wall squats20 second
Downhill Mountain Biking at Mammoth
Sign up for two days of exploring and adventuring over the weekend of September 7th! Most people will spend at least one day downhill mountain biking, but there is
Earworms
Saturday, August 8, 2012 Strength/Skill: Practice and warmup your squat clean and then get to it! WOD: (by request) “Hidalgo“ For time: Run 2 miles Rest 2 minutes 135 pound
Many Thanks, and the CFE S&C Recovery
Friday, September 7, 2012 Mobility/Warmup:10 minutes or 2 rounds of:Row 200 meters1 minute of your fav Hip Mobility10 Good Morning with barbell10 GHD Situps10 Overhead Squats with Barbell or PVC
What the Sea Gave Us
Thursday, September 6, 2012 Mobility:Hip Prep AND Shoulder Prep Strength: Take 20 minutes to work on this complex: 1 Power Clean + 2 Split Jerks Notes: Go as heavy as
Tuesday.
Tuesday, September 4, 2012 Click HERE for the week’s programming! Mobility/Warm-up:2 rounds:Jog 200 metersRack mobility, 30 seconds eachBottom of front squat, 30 seconds Strength:EMOTM for 7 minutes:2x 1 1/4 Front Squats
