Time flies! 18 days to go!
Monday, April 23, 2012 Mobility:Jog 200 metersPigeon on box, 1 minute eachFloor portion of shoulder prep (push up series, plate walk)Jog 200 meters Basic Level Gymnastics Warm-up: 3 Rounds:3 Attempts Kicking
Say NO to breakfast boredom! (19 days, oh my!)
Sunday, April 22, 2012 Mobility:10 Wall extensionsKeg drill, 2 minSamson stretch, 30 seconds each Volleyball Warm-up! Workout:10-9-8-7-6-5-4-3-2-1 reps of the triplet:Chest-to-bar pull-upBox jump, 30 inch boxGHD sit-up Cool down:100 single
20 Days, 20 Ways
Saturday, April 21, 2012 Team WOD! Grab a partner, come in and see what it is. Movements include: Partner DeadliftsPartner Burpees w/bandsPartner Abmat Sit up toss w/med ball Hug
21 Days and you will believe
Friday, April 20, 2012 Good luck to everyone running the SoCal Ragnar Relay this weekend! Mobility: 10 PVC Dislocates Hip Prep 10 PVC Dislocates Warmup: Burgener Warmup with PVC Skill
22 Days Left, A Haiku
Thursday, April 19th, 2012 Mobility: 10 Squats Shoulder Prep 10 Squats Warm up: 5 Rounds of: 3 Strict weighted pull-ups 2 Muscle-up ring rows (full turnout at the start) Bonus:
1 week down, 3 weeks to go!!
Wednesday, April 18, 2012 Lets hear how the 30 day Nutrition Challenge is going! Post any thoughts or experiences to comments! Mobility:Jog 400 metersDROM Skill Review:Dip Positioning and variations Classic
So easy a caveman can do it!! (24 days…)
Tuesday, April 16,2012 Mobility/Warm-up:Jog 400 metersAnkle mobility with band, 1 minute1 minute fast singles (run in place)Row 400 metersQuad on wall, 1 minute10 Bounding box jumps, scale height accordingly15 GHD
25 Days to go!!
Monday, April 16, 2012 Mobility:Row 250 meters10 Wall ExtensionsHip Mobility on Box, 90 seconds each10 Wall ExtensionsRow 250 meters Warmup:Gymnastics Warmup Introduction (Read Below) Workout of the Day:Clean and Jerk
I cook, therefore I am! (26 days to Regionals!)
Sunday, April 15, 2012 Mobility/Warm-up:DROMPigeon on box, 1 minute each“Junkyard Dog” warm-upSamson stretch, 30 seconds each Workout:Run 5K Compare time to 1/22/2012 Click here for route Cool down:2-3 rounds, not
You will be Jacked in 27 more days!!
Saturday, April 14th, 2012 Mobility:Shoulder Prep Warm up:5 – 7 – 10 reps of each movement, building up weight and range of motion as you go. “Pheezy“ Three rounds for
