The Evil Wheel
Swim Night! 730pm- Culver City Plunge Thursday August 21, 2014 Prehab Theraband External Rotation Lat Activations Gristle/Groiner Warm Up 2 Rounds: 100′ Low Bear Crawl 10 Bird Dogs (5L/5R) :30
Check out Grid!
Wednesday, August 20, 2014 PreHab Straddle Sit Ups Overhead Band Distraction Samson Stretch Warm Up 2 Rounds: 100m Run 10 Straddle Leg Lifts each 10 Good Mornings 10 Push Ups
FA Lightning!!
Tuesday, August 19, 2014 Reminder to get your meat orders in by Friday! Click HERE for how this works! Prehab Lat Activations Leg Swings Wrist DROM Warm Up 2 min
Thank You
Monday, August 18, 2014 Weekly Programming Links: Group Class, Venice Barbell Club, Paradiso Gymnastics Prehab Fire Hydrants Bird Dogs Monster Walks Foam Roll Quads/Glutes Warmup 1 min of Gristle/Groiners 2 rounds of: 5
Patient Grasshopper
Sunday, August 17, 2014 Prehab: 20 Scapula Push ups Ankle mobility/calf stretch/calf raises Gristle/Groiners Theraband routine Cool down: Couch stretch Straddle stretch against the wall, 2 minutes 10 Wall extensions
Proper KB Swing Technique
Saturday, August 16, 2014 Beach WOD and Intro to Advanced Programming at 11:30 am. VBC will be cancelled for the day. Be sure to register in advance! Prehab: Side Planks
Snatches are Back!
Friday, August 15, 2014 Prehab: Monster Walks OH Band Distraction Gristles/ Groiners Warmup: 200M Run With Barbell: 5 Pause Back Squats 5 Overhead Scapular Pushups 5 1-1/2 Back Squats
New Movement Challenge: Hang Out for 7 Minutes
Swim Night! 730pm- Culver City Plunge Thursday August 14, 2014 Prehab GHD or Pike Situps 10 Wall Extensions Fire Hydrants Warm Up Run 400m 10 Bulgarian Split Squats ea. leg
Talk about it!
Wednesday, August 13, 2014 EIE Office Hours with Diso at Venice from 6:30-8pm PreHab 15 Wall Extensions 15 Pike Sit Ups Bottom of Squat, 1 minute Warm Up 3 Rounds:
Bar Complex
Tuesday, August 12 Reminder to get your meat orders in by Friday! Click HERE for how this works! Prehab Theraband Routine :30 sec Handstand Hold Gristle/Groiners Warm up 200m Run,
