Surprise yourself.
Tuesday, October 30, 2012 Mobility/Warm-up:Jog 200 metersDROM10 Wall squatsSamson stretch, 1 minute eachBanded shoulder distraction, 1 minute each**Read notes about what’s to follow…. Strength:High Bar Back Squat: 1×5 @80%, 2×3@85%,
Know Thyself
Monday, October 29, 2012 Sign up for the Beach Cruiser Triathalon this Sunday! More details this Wednesday! Click HERE for the Weekly Programming! HERE for On Ramp! Warmup/Mobility:Jog 400 meters10
Warm and Cozy
Sunday, October 28, 2012 Warm-up/Mobility:Row 250 easyRow 250, sprint15 GHD sit-ups15 Hip extensionsSuper rack or tricep mash, 1 minute eachAnkle mobility, 1 minute eachGristle and Groiners from Hip prep Barbell
9 Mile Saturday Morning Santa Monica Run
9 Mile Training run along San Vicente and along the bluffs overlooking the beach and Santa Monica Pier. 7:15am meeting at the Totem Pole on the corner of Ocean Avenue and
The Mini Open
Saturday, October 26 2012 Mobility/ Warmup:400m Run2min Keg Drill1 min Ankle Mobility1 in hip mobility with a bandWith an empty bar:3 high hang power snatches 3 Hang power snatches3 Power snatches
Cloud Nine
Friday, October 25, 2012 Remember to check out Upcoming Events to the right and sign up! Warmup:400m Jog / DROM10 SquatsBanded Ankle Mobility 1 min Bottom of Squat Gymnastics Warmup: 5
My First Hashing Run
Thursday, October 25, 2012 2nd Annual Beach Cruiser Sprint Triathlon reminder!!! We need a final head count of participants and volunteers by Saturday! It’s a super fun event, and perfect
Give it a try!
Wednesday, October 24, 2012 Mobility:Row 250m10 Leg Kicks each side10 Arm Swings each sideInternal Rotation w/ Bar15 Good Mornings w/ Bar15 Behind the Neck Presses w/ Bar (Hold overhead position
Everything is everything is everything….
Tuesday, October 23, 2012 Mobility/Warm-up:5 minutes to practice Double-undersDROM, include leg swings, groiners and gristle, ankles10 Back squats (bar only)-TESTAssisted bottom of squat, 2 minutesPigeon, 1 minute each10 Back squats
Case of the Mundays
Monday, October 22, 2012 Check out the weekly programming HERE! The deadline to register to vote is midnight tonight! Click HERE to register now! Warmup/Mobility:Jog 400 metersT-Spine Smash, 2 minutesIR
