Thursday June 27 2019

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   Levels Find a perfect plank using a dowel and getting a 3 point contact Have hands aligned with your shoulders […]

Wednesday June 26 2019

Warm up   Stability ball warm up  10 seated walk outs and back 10 stability ball push ups( Hands on Ball) 10 elbow roll straight  10 elbow rolls side to side 10 elbow rolls 5 circle right and 5 circle left Strength  Back squat :     5×3 tempo 3/0/3 *3 seconds down, no pause, […]

Tuesday June 25 2019

MRS EMILY BRUNNERS  LAST WEEK OF COACHING THEN BABY TIME !!!       “AIR FORCE”  EMOM Every minute on the minute do 2 burpees then chip away !   20 thrusters (95-65lbs) 20 sumo dl (95-65lbs) 20 push jerks (95-65lbs) 20 O/H squats (95-65lbs) 20 front squats (95-65lbs)

Monday June 24 2019

    Monday Funday   Warm up  10 alternating lifts from bird dog in plank…. do knees for scaled 10 supine alternating toe touches 2x banded walks for hips 2 min squat hold on rig …. moving side to side for ankle release   ball release for pec and stretch on wall  Strength Romanian split […]

Sunday June 23 2019

Sunday Fun Day, looking great Mark PLEASE LOOK BACK IN YOUR BOOKS TO DECEMBER 23 2018 TO SEE HOW YOU HAVE IMPROVED LINDA Scaled reduce load and/or rounds  10-9-8-7-6-5-4-3-2-1 Reps, For Time Deadlift (1.5 bodyweight) Bench Press (bodyweight) Clean (3/4 bodyweight) Use three separate barbells.  Team up with teams of 2 if needed Intermediate Option […]

Saturday June 22 2019

  EVERYONE A WINNER BUT CONGRATS PRIMILA AND MICHELLE              10m AMRAP WHILE PARTNER 1 DOES THE WORKOUT PARTNER TWO DOES THE RUN AND TAKES OVER FOR from where partner one left off     WOD # 1    FLOATER 5 ROPES CLIMBS AND ONE BLOCK RUN PASSING MB 7 Manmakers […]

Friday June 21 2019

  HE’S BACK AND AS CUTE AS EVER!     WARM UP 10 glut bridges with a long level (hamstring) 10 glut bridges with a short level ( quad )  5 cat cows 10 thread the needle 10 plank to toe touch 10 good mornings banded  10 O/H squat  foam roll posterior chain   Strength […]

Thursday June 20 2019

  FACT:  Mrs Brunner was pregnant for this throw down competition and was wondering why her legs felt SO HEAVY !!     Weak skill Day   STRICT PULL UPS ANYBODY????   TEMPO 1/0/3-5   START Beginners to advanced 1* PARALLEL GRIP …RINGS…. FOREARM AND BICEP ASSIST 2. *BICEP GRIP…  BICEP ASSISTS 3. * REGULAR […]

Wednesday June 19 2019

Warm up  4 wall walks from plank  30 second wall sits  2 ps cart wheels….. just do it  10 single leg hops ps 6 … 1 burpee and 2 lateral bounds  10 MB cleans  PRACTISE Clean and Jerk  Strength/Skill   6×3 Clean and Jerks and 10 DB front squats between sets   WOD: Every 75 […]

Tuesday June 18 2019

    START THEM YOUNG HAPPY Tuesday Chipper Tuesday WOD: EMOM for 16 mins Mins 0,4,8,12 – 50 DUs Mins 1,5,9,13 – 15 push ups Mins 2,6,10,14 – 100m run Mins 3,7,11,15 – 10 pull ups   WOD: 3RFT… Cardio action 500m row 400m run Rest 2 mins