Make it your own.
Tuesday, January 31, 2012 Mobility:Spend 2 minutes on each:Tricep mashBottom of squat Warm-up:25 Handstand shoulder taps5-4-3-2-1 reps:Front squatStrict toes to barPerform 15 double unders after each round25 Handstand shoulder taps
One Down
Monday, January 30, 2012 Remember the new schedule starts this Wednesday!! Mobility:10 Wall Extensions2 Minute Keg Drill10 Wall Extensions Warmup:3 Rounds for Quality of:15 GHD situps10 Strict Press with Barbell5
Tactical Weapons Training
Sunday, January 29th we will be heading out to the Burro Canyon Shooting Park in Azusa for a day of weapons and tactical skill training! This is something I
Rest Day Activity Season!
Saturday, January 28, 2012 MobilityBottom of squat, 2 minutesKeg Drill, 2 minutes Warm upBurgener Warm upMovement review and practice double unders In teams of two: 30 Double unders20 Squat Cleans
How to lose ½ a pound in 20 minutes
Friday, January 27, 2012 Last day to sign up for the Tactical Weapons Training this Sunday! Feel free to bring your family and friends! Mobility: Hip Prep Warm up: Row
Sun’s Out, Gun’s Out.
Thursday, January 26, 2012 Mobility:Tricep mash, 2 min per armPidgeon on Box, 1 min per leg With light loadsClean grip Deadlifts with shrug, 10 repsRing support, 10 secondsHang Power Clean,
Splitter
Wednesday, January 25, 2012 Mobility:15 Wall Extensions30 Seconds, Snatch Grip Hang on the Bar, Palms towards you60 Seconds, Hip Mobility on Box, each leg Warm up:Burgener Warmup with Split Landing
Wod drunk.
Tuesday, Janurary 24, 2012 Mobility:Shoulder prep Warm-up:2 rounds: 10 Handstand shoulder taps10 Wall squats50 Jump rope singles5 “Perfect” burpees Strength:Sumo Deadlift 3-3-3 Workout:10 Handstand push-ups15 Burpees20 Kettlebell swings (53/35)25 Deadlifts (185/135)100
Announcement Time!
Monday, January 23, 2012 Mobility: 10 Wall Extensions Keg Drill, 2 minutes 10 Wall Extensions Warm up: 3 Rounds for Quality of: 8 Bar Taps 8 Jumping High Bar Back
The Dog You Feed
Saturday, January 21, 2012 Check out the Mammoth Trip Information in the Upcoming Events area!! Mobility:DROMShoulder Prep 2 rounds, 7 to 10 reps each ofPVC Pipe Overhead SquatsAbmat sit upsGHD
