We are the World
Monday, July 9, 2012 Feel free to review this weeks programming HERE! Mobility/Warmup:Jog 400 metersDROM10 PVC Dislocates10 Wall Extensions10 Hip Extensions Strength:3 Rounds of:20 Good Mornings with BarbellRest 60 Seconds10
Tough Mudder
From the website: Tough Mudder events are hardcore 10-12 mile obstacle courses designed by British Special Forces to test your all around strength, stamina, mental grit, and camaraderie. As the
What is in your larder?
Sunday, July 8, 2012 Mobility/Warm-up:Jog 400 meters15-20 Ghd Sit-ups15-20 Hip extensionsRack mobility of choiceHip mobility of choice Strength:1a) 5×3 Push press, rest 60 seconds1b) 5×3 Pause Front squat, rest 60
A Series of Fortunate Events
Saturday, July 7th, 2012 Mobility:Keg Drill, 2 minutes Warm up:15 minutes, 2 to 3 rounds6 Overhead Lunges, walking or in place10 GHD Sit ups10 GHD Hip Extensions10 Pull ups, work
Natural Cushion
Friday, July 6, 2012 Mobility:Row 500 metersDROMRack Mobility10 Wall Extensions Strength/Skill:15 minutes to find your 1 rep max Squat Clean. Workout(s) of the Day: “King Kong” 3 Rounds of1 Deadlift,
Hump Day Redux?
Thursday, July 5th, 2012 Mobility:Shoulder Prep Gymnastics Warm up:20 minutes, 3 to 5 rounds for quality5 to 10 Seconds Handstand Hold5 Strict or L-Pull ups10 Candlestick Roll to Pistol (5
Clean up.
Tuesday, July 3, 2012 We will have Open Gym from 9-noon on the Fourth of July! Mobility/Warm-up: 100 Single skips Hip prep as needed Tricep mash, 1 minute each Strength:
American Salad
Sunday, July 1, 2012 Mobility/Warm-up:Row 50015 Ghd Sit ups15 Hip extensionsHip Mobility on box, 1 minute eachKeg drill, 2 minutes Strength:10×2 Deadlift with bandsLoad bar with no more than 50%
Cooneys’ Revenge
Saturday, June 30, 2012 Mobility:Shoulder Prep Gymnastics Warm up!20 Minutes, 3 to 5 rounds5 Press to Headstands5 Strict or L-Pull ups8 Pistols, 4 per leg10 Seconds Handstand Hold ‘Beat the
Just Do It
Friday, June 29, 2012 Warmup/Mobility:Jog 400 metersDROM10 PVC DislocatesTricep Mash, 90 seconds each arm Strength:15 minutes to find your 1 rep max split jerk Workout:4 Rounds for Total Time:7 Split
