Cobbleeeeeeeeer!
Sunday, June 17, 2012 Mobility: DROM Bar portion of Shoulder prep Warm-up: 10-15 reps of each movement Workout: “Fifty Filthy” For time: 50 Double unders 50 Burpees 50 Wall ball
Top Three.
Saturday, June 16, 2012 Mobility:Bottom of squat 2 minKeg drill, 2 min Warm up: 15 to 20 minPractice and load up 3 position snatch (High Hang, Mid thigh, Floor)Beginner High
Born to Run.
Friday, June 15, 2012 Mobility: Hip prep Rack mobility of choice, 1 minute each Warm-up: 2 rounds: 10 Front squat 10 Push press 10 Ghd Sit-ups 10 Ghd Back extensions
Control!
Thursday, June 14, 2012 Mobility:Shoulder Prep 15 minute Gymnastics Warm up:3 to 5 rounds for quality5 Press to Headstand10 Seconds Hanging L-Sit3 Forward Rolls AMRAP 12 minutes6 Forward Rolls18 Pistols24
Hynes.
Wednesday, June 13, 2012 Track night is meeting HERE once again. If you missed Monday’s hill sprints, now’s your chance!! Mobility: 2 rounds of: Row 200 meters 10 Pvc dislocates
To the max.
Tuesday, June 12, 2012 Mobility:Row 300 metersHip mobility with band, 1 minute eachSamson stretch, 30 seconds each10 Wall extensions Barbell warm-up:Back sqaut: 8-5-5-3-3, rest no more than 2 minutes between
Testing, testing….
Monday, June 11, 2012 Track night is meeting HERE at 6:30 tonight!! Get ready to hit the hills! Mobility:Jog 400, Row 500 or jump ropeDROMSamson stretch Warm-up:25 Hip-back extensions25 GHD
Summer’s Bounty
Sunday, June 10, 2012 Mobility:Row 500 metersAnkle mobility, 60 seconds eachKeg drill, 2 minutes Warm-up:20 minutes to establish a 1 RM Squat Snatch Workout:As many rounds as possible in 8
Moomat Ahiko
Saturday, June 9, 2012 Mobility:Jog 400 metersDROM10 PVC Pipe dislocates20 Wall Squats Gymnastic Warm up:In 15 minutes perform 3 to 5 rounds of the following (advanced movements in parentheses)10 second
Jimmy’s turn….
Friday, June 8, 2012 Mobility:Row 250 meters25 Hip-Back Extensions25 GHD Sit-upsHip/Shoulder prep as needed. Workout:“Crossfit Total”1 Rep Back Squat1 Rep Shoulder Press1 Rep Deadlift Notes: Take 3 attempts on each
