June 30, 2017

Weekly Group Warmup

PVC Warm-up

30 Jumping Jacks

Butt Kickers

Burpee Broad Jumps

Lunge w/elbow drop + twist towards back wall (all on same side)

Bear Crawl

Cossack Squats x 12

Inchworm w/push-up x 5

Huggers/Skiers x 10 each

Arm Circles (https://www.youtube.com/watch?v=ZOk1Wp2zEo...

June 29, 2017

Weekly Group Warmup

PVC Warm-up

30 Jumping Jacks

Butt Kickers

Burpee Broad Jumps

Lunge w/elbow drop + twist towards back wall (all on same side)

Bear Crawl

Cossack Squats x 12

Inchworm w/push-up x 5

Huggers/Skiers x 10 each

Arm Circles (https://www.youtube.com/watch?v=ZOk1Wp2zEo...

June 28, 2017

Weekly Group Warmup

PVC Warm-up

30 Jumping Jacks

Butt Kickers

Burpee Broad Jumps

Lunge w/elbow drop + twist towards back wall (all on same side)

Bear Crawl

Cossack Squats x 12

Inchworm w/push-up x 5

Huggers/Skiers x 10 each

Arm Circles (https://www.youtube.com/watch?v=ZOk1Wp2zEo...

June 27, 2017

Weekly Group Warmup

PVC Warm-up

30 Jumping Jacks

Butt Kickers

Burpee Broad Jumps

Lunge w/elbow drop + twist towards back wall (all on same side)

Bear Crawl

Cossack Squats x 12

Inchworm w/push-up x 5

Huggers/Skiers x 10 each

Arm Circles (https://www.youtube.com/watch?v=ZOk1Wp2zEo...

June 26, 2017

Weekly Group Warmup

PVC Warm-up

30 Jumping Jacks

Butt Kickers

Burpee Broad Jumps

Lunge w/elbow drop + twist towards back wall (all on same side)

Bear Crawl

Cossack Squats x 12

Inchworm w/push-up x 5

Huggers/Skiers x 10 each

Arm Circles (https://www.youtube.com/watch?v=ZOk1Wp2zEo...

June 23, 2017

Weekly Group Warmup

Strength/Accessory Work: (pick one)

General Fitness

3 Rounds of:

-Deadlift x 6-8 reps (3 sec. ascent)_

-DB/KB Bench Press x 8-10 reps (slow +controlled)

-Plank from elbows x 45 sec.

           rest 45 seconds between movements
 

Per...

June 22, 2017

Weekly Group Warmup

Strength/Accessory Work: (pick one)

General Fitness

3 Rounds of:

Goat Bag Swings x 8 reps 

Push-ups x 10 (slow +controlled)

DB Thrusters x 8 reps

           rest 45 seconds between movements

Performance

5 sets of:

SNATCH x 1. 1. 1 (re...

June 21, 2017

Weekly Group Warmup

Strength/Accessory Work: (everyone)

4 sets of:

-Single-Arm DB/KB Row x 6-8 reps

rest 90 sec.

-Hollow hold or L-sit x 45-60 sec. (accumulated)

rest 90 sec.

*WOD

10 rounds for time:

In teams of 2, with one partner working at a time, alternate to complete full...

June 20, 2017

Weekly Group Warmup

Strength/Accessory Work: (pick one)

General Fitness

3 Rounds of:

Goat Bag Swings x 8 reps 

Push-ups x 10 (slow +controlled)

DB Thrusters x 8 reps

           rest 45 seconds between movements

Performance

5 sets of:

SNATCH x 1. 1. 1 (re...

June 19, 2017

Weekly Group Warm-up

PVC Warm-up 

Jumping Squats x 10

Floor Touches 

Burpees x 10 (Reach to pull-up bar on the jump)

Quad Pulls

Mountain Climbers x 20

Open the Gate/Close the Gate x10 each side

Pigeon Stretch x 30sec. each side 

Handstand Hold x 60sec. (accumulated)

*Strength/Ac...

Please reload

Featured Posts

Archives

Please reload

Recent Posts
Archive
Search By Tags
Follow Us