Day One!
Saturday, July 14th, 2012 Warm up:Practice and load up Squat Clean Strength/Skill:Every 30 Seconds for 5 minutes perform One Squat Clean. Conditioning:3 Rounds for time8 Split snatches, 115/75 (alternating legs)7
CF Endurance Games
Friday, July 13, 2012 CrossFit Games weekend! Check it out live on ESPN3 or try to pick up tickets on Craigslist! Mobility: Row 500 meters Hip Mobility on Box, 2
The Wish List
Thursday, July 12th, 2012 Mobility:Shoulder Prep as needed Gymnastics Warm up:10 Minutes for 3 to 5 rounds of5 Handstand Attempts5 Kipping Pull ups attempts (if you have kipping pull ups,
Nutrition Template
Wednesday, July 11, 2012 Mobility/Warmup: Jog 400 meters Sampson Stretch, 30 seconds each Keg Drill, 2 minutes 15 Wall Squats Strength/Skill: 20 minutes to establish a teammate, practice the movements
Beginning of the end….
Tuesday, July 10, 2012 Warm-up/Mobility:Row 500 meters or Jog 400 metersHip mobility on box, 1 minuteRack mobility, 1 minute each Strength:Back squat 3-3-1-1-1 reps at 90,95,100,105,105 percentages of your 3
We are the World
Monday, July 9, 2012 Feel free to review this weeks programming HERE! Mobility/Warmup:Jog 400 metersDROM10 PVC Dislocates10 Wall Extensions10 Hip Extensions Strength:3 Rounds of:20 Good Mornings with BarbellRest 60 Seconds10
Tough Mudder
From the website: Tough Mudder events are hardcore 10-12 mile obstacle courses designed by British Special Forces to test your all around strength, stamina, mental grit, and camaraderie. As the
A Series of Fortunate Events
Saturday, July 7th, 2012 Mobility:Keg Drill, 2 minutes Warm up:15 minutes, 2 to 3 rounds6 Overhead Lunges, walking or in place10 GHD Sit ups10 GHD Hip Extensions10 Pull ups, work
Natural Cushion
Friday, July 6, 2012 Mobility:Row 500 metersDROMRack Mobility10 Wall Extensions Strength/Skill:15 minutes to find your 1 rep max Squat Clean. Workout(s) of the Day: “King Kong” 3 Rounds of1 Deadlift,
Hump Day Redux?
Thursday, July 5th, 2012 Mobility:Shoulder Prep Gymnastics Warm up:20 minutes, 3 to 5 rounds for quality5 to 10 Seconds Handstand Hold5 Strict or L-Pull ups10 Candlestick Roll to Pistol (5
