Constantly Varied

Friday, October 11, 2013 Mobility: 30 Jumping Jacks20 Alternating Jumping Lunges15 Squats10 Push ups Classic Strength:EMOTM for 10 min:  Even: 3 HBBSOdd: 1 Front Squat, *Heaviest as possible Notes:  Try and

Be a Biker

Swim night at 7:30pm at Culver City Plunge – Sign up HERE Thursday, October 10, 2013 Warmup/Prehab 2 Rounds, 30 seconds each:RowBear CrawlInch WormDuck Walk – DEMO Gymnastic Strength  EMOTM

Bar Path

Wednesday, October 9, 2013 Prehab/Warmup Monster WalksKeg Drill2 rounds with a barbell:5 Good Mornings5 Strict Press5 Front Squats5 Hang Power Cleans Notes:  On the first round, hold each rep briefly

Tuesday

Tuesday, October 8, 2013 Mobility/Warm-up: DROM, wrists and ankles!10 Jumping squats10 Push ups10 Jumping squatsFire hydrants, 10 each direction Classic Strength 5×3 1 ¼ Front Squats, heaviest as possible. Rest

For your viewing pleasure

Weekly Programming Links:  Group Class, Advanced, Venice Barbell Club Monday, October 7, 2013 Mobility/Prehab Monster WalksPVC Dislocates2 rounds:5 Good Mornings5 Behind the Neck Press5 Overhead Squats5 Hang Snatch Notes:  Perform

CicLAvia – Heart of LA

CicLAvia  – Heart of LAOctober 6, 201310:00 a.m. – 3:00 p.m.Website: http://www.ciclavia.org/events/683/heart-of-la/693/about At the Venice Sign, finish of the To the Sea route At LACMA, the finish of the Iconic Wilshire route

How to cook the perfect indoor steak.

Sunday, October 6, 2013 Track at 8am and Yoga at 8pm – Sign up HERE  Mobility/Warm-up: Partner style! One rows 500 meters, the other holds bottom of squat, then switch!

Change

Saturday, 10/5/2013   Beach Workout at 1pm – Feel free to bring a friend or family member!   Sign upHERE Warm up: Row 300m 3 Rounds for quality: 5 Strict Pull

Diane

Friday, October 4, 2013 We want to encourage you to attend the evening classes at MDR if possible.  We will be creating a “Friday Night Lights” environment with judges, heats

What day is it?

Swim Night at 730pm and Beach Ultimate Frisbee at 6pm – Sign up for either NOW!  For the Ultimate Frisbee, meet up with McCoy at the Venice gym by 6pm