Wednesday June 21 2018

  One of the great Obstacle at the tough mudder…. Love this shot  of Elmer helping Vince over the wall… great team work! Warm up  10 ring rows  2x duck walk  10 ps banded cross body pulls in kneeling position… band attached high 10 ps banded cross body pulls in kneeling position … band attached…

Monday June 18 2018

Warm up  5 light weight Man makers 10 lat pull on rig 10 recline pulls on rings or bar 2x bear crawl 10 light MB squat and toss in air  Strength Box Squats place box just below parallel weight in a back rack position use DBELL if desired  5 x 5x 70% 1RM alternate 5…

Saturday June 16 2018

Tough mudder weekend YIPPY !!!   TEAM WOD    8 minute AMRAP: – 100 meter side shuttle run (change directions every 10 meters) – 6 Wall Walks – 24 Kettlebell Swings ~2 minutes rest / Set-up 8 minute AMRAP: – 40 Meter Farmer’s Walk – 12 Burpees – 24 Total Alternating Arm Dumbbell Snatch ~2…

Friday June 15 2018

THANK GOODNESS IT’S FRIDAY  Warm up  10 ps Land mine presses 10 naked bar shrugs 10 bent overs rows ….. spine straight  10 front squats  10 back squats  10 band openers …. 3 positions   Strength    Jerks  15 min …USE DUBBELLS IS WRIST OR SHOULDER ISSUES… IF YOU CAN’T GET YOU ARMS IN LINE…

Thursday June 14 2018

WEAK SKILL OR MISSED WOD 15 TO 30 MIN.   WOD  600 M RUN  60 D/U – 100 SS 400 M RUN  40 KETTLEBELL SWINGS 200 M RUN  20 BURPEE WALLBALLS 400 M RUN 40PS JUMPING LUNGES WITH SIDE TO SIDE MB ROTATION 600 M RUN 60 SQUAT JUMPS  or  Marine drive and back 

Wednesday June 13 2018

Release time….See you tonight  Warm up  10 Mb buprees 10 Mb cleans 10 Mb squat toss in air 10 1 Mb burpee, 1Mb clean, 1 squat toss in air     REP SCHEME  6 4 2 4 6   Bench press / Push press       2.  Split stance  leg deadlift , half of what you…

Tuesday June 12 2018

IS IT FRIDAY YET    CHIPPER TUEDAY     Throw and Row 1000m row 50 wall balls 25 overhead squats 50 alternating pistol squats (aka single-leg squats) 1000m row If you can’t quite do an unassisted pistol squat, use the  rings, or the side of a squat rack for support or bench  If barbell overhead squats…

Monday June 11 2018

    LAST WEEK FOR SURVEYS….. PLEASE HAND THEM IN THIS WEEK SO YOUR VOICE CAN BE HEARD Classes start at 6:00am and finish with Yogi/style stretch with Jas. Warm up  5 ps turkish get ups 10 shoulder retractions on rig 10 lat retractions on rig 10 S Arm presses away from rig in quad…

Saturday June 9 2018

  Teams of 3 – 30 min time cap  Divide the work evenly with one athlete working at a time. Run together. 1000m run  60 Goblet Squats  60 kettlebell swings 60 DB Shoulder to Overhead 35/50 800m Run 45 Goblet Squats 45  kettlebell swings 45 DB Shoulder to Overhead 400m Run 30 Goblet Squats 30…

Friday June 8 2018

  Ya it’s friday  Warm up 10 banded side steps .. band above knee, harder version on feet?  5 both directions banded planks .. bands on wrist  10 wall angles in wall squat position thumbs in contact with wall make circles squat review and mobility for shoulders and hips   Strength your 5 Rm 50-60%…