Every one of you should own a slow cooker!
Sunday, December 2, 2012 Mobility:Groiners with bandAnkle mobility with bandTricep mashLat activationsInternal rotation stretch on bar Group Warm-up: Practice all movements (bar or light load)5 Burpees (Practice kipping)5 Hang Snatch5
Learning to Suffer
Saturday, December 1, 2012 Mobility: Keg DrillOverhead Band DistractionPosterior Chain FlossingHip Extension with Band Group Warmup: 1Rounds Classic Warmup10 Overhead Squats10Handstand Pushups10 Strict Pullups10 GHD Situps10 GHD Hip Extensions Work
Power Posing
Friday, November 30, 2012 Mobility: Keg DrillSuper RackOverhead Band DistractionPosterior Chain FlossingHip Extension with Band Group Warmup: 10 Hang Power Cleans with Barbell10 Push Jerk with Barbell10 Power Cleans
I’ll Do It For Life
Thursday, November 29, 2012 2013 Winter Shakedown Registration opens December 1st! Check Upcoming Events for details! Warm up/Mobility: 2 rounds of: Jog 200 meters, 60 seconds jump rope Assisted Bottom of
What type are you?
Wednesday, November 28, 2012Classic and Advanced same for all!! Warm Up: Jog 100 meters (Forward)Jog 100 meters (Backwards)10 ‘T’ push-ups w/Foot ClapsPosterior Chain Flossing w/BandHip Extension w/BandT-Spine mash w/Foam Roller
Is your jar full?
Tuesday, November 27, 2012 Mobility/Warm-up: 2 minutes skipping ropeRun 200 metersSuper rackPosterior FlossingAnkle mobility w/ bandWith the bar only:5 High Bar Back squats, 2 second pause at bottom10 Good mornings5
Buckle Up!
Monday, November 26, 2012 Check out the weekly programming HERE, including the new Classic and Advanced Levels! Mobility: Ankle Mobility Keg Drill Internal Rotation Stretch on Bar Assisted Bottom of
Post Thanksgiving Saturday Morning Fun Run
3 Mile fun run along the bluffs overlooking the beach and Santa Monica Pier. 7:15am meeting at the Totem Pole on the corner of Ocean Avenue and Adelaide Drive, in Santa
Sunday Funday
Sunday, November 25, 2012 Mobility:Jog 400 metersAssisted bottom of squatShoulder distraction w/ bandSamson stretch Gymnastics warm-up:4 rounds or 15 minutes of:Handstand hold, 20 seconds10 False grip pull ups on rings
Why…?
Saturday, November 24, 2012 Warmup/MobilityRow 500mKeg Drill 2 min10 PVC OH Squats10 GHD Situps10 GHD Hip Extensions10 barbell OH Squats Barbell Gymnsatics20 min to establish 1 RM Snatch Notes: Ideally
