Wednesday March 11 2020

Warm up  Big 6 banded Shoulder strengtheners  15 per side rig hamstring moves foam roll posterior chain  DL  Foam roll posterior chain  DL…… fBack is still ached use blocks and do not go to the floor.   Strength Dead lift *Take 15 minutes to work to a heavy set of 3 and 2. while waiting […]

Tuesday March 10 2020

Scaled in green for nothing overhead peeps “AIR FORCE”  EMOM Every minute on the minute do 2 burpees then chip away !   20 thrusters (95-65lbs) scaled front or back squats  20 sumo dl (95-65lbs) 20 push jerks (95-65lbs) banded squat and push  20 O/H squats (95-65lbs) Front or back squat  20 front squats (95-65lbs) […]

Monday March 9 2020

NEW SIGN UP SHEET FOR 5:45 AM CLASSES FOR SPRING BREAK.  PLEASE SIGN UP AND LET YOUR COACHES KNOW YOU WILL BE AWAY. Warm up  20 using dowel – 3 point curtsy lunges  line drills ball release lats and rear deltoid  Bounce balls slams outside 200 m  Practise and review clean with dowel    FUN […]

Sunday March 8 2020

LOOK BACK IN YOUR BOOK TO October 27 2019 Do Open 19.1 and Nicole or Open 19.1 and Amanda  Open Workout 19.1    Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots( chest throws) 19-cal. row M 20-lb. wall ball to 10 ft. W 14-lb. wall ball to 9 ft.   […]

Saturday March 07 2020

Teams of 3 – 35 Minute AMRAP Go in order. Divide the work evenly with one athlete working at a time 300 Double Unders 100 SS 120 MB Cleans MW 120 Shoulder to Overhead using DBells 35/25  20/15  12/10, shoulder issues use landmine 120 Overhead Weighted Walking Lunges weight plate, ribs in, arms locked out! 120 […]

Friday March 6 2020

  warm up  2x  20 jumping jacks 10 air squat  5 ps pistols holding onto rig 10 bicep curls 10 ring rows 10 bench dips    CHOICES, CHOICES AND MORE CHOICES A,B,D 0r C 0r E,D A. Five sets of: Single-Arm DB Bench Press x 8-10 reps stationary lunges 5 ps using Bench press weight […]

Thursday March 5 2020

  Niki is doing deceit pushup you can use a weight plate or yoga blocks as well Warm up  10 medial raises 10 front raises 10 rear deltoid raises…. bent over  10 banded circles  10 dowel pulls in prone     PUSH UPS ANYONE ??  10 minutes of fun EMON do 3-4 every minute   Levels […]

Wednesday March 4 2020

  How cute is this ??     Happy Wednesday Warm up 10 ps spine opener is child pose ( arm goes behind back then open) 10 ps windmills ( use light weights) Kbell neck stretch ( hold KB and pull neck in the opposite dir) 10 ps banded push and pull ( start in […]

Tuesday March 3 2020

WE LOVE SMALL HUMANS Warm up …Chipper Tuesday  Shoulder  BIG 6 . At Rig with a Thera Band 10 each  standing A standing T standing Y External rotation. arms stuck to side( facing side ) Internal rotation at 90%  5 each (facing room) External rotation at 90% 5 each (facing away from room) 20 second […]

Monday March 2 2020

SIDE TO SIDE PULL UPS WORKS THE FRONTAL PLAIN Scaled in Green and remember nothing overhead if neck or shoulder issues 🙂 WARM UP  50 single unders 20 D/U 10 ps 1/2 turkish get to to elbow open 10 lateral bounds 10 frog bridges 10 ps pendulum swings with small Bell review Bear complex with […]