Friday November 23 2018
Warm up 10 dog dog with lat pull through 10 burpees 10 Kbell swings 10 ps band rotary pulls, outside hand on band 10 lat pulls on ring, hollow rock position ball release lats and tere minor and major review Double Dumbbell snatch Dumbbell Complex – Double Dumbbell Snatch – YouTube https://www.youtube.com/watch?v=MdSYwwpb87A ▶ 0:23 […]
Thursday November 22 2018
Weak skill 15 min …… pull ups pushup or let’s do Skipping DOUBLE UNDERS ARMS SLIGHTLY IN FRONT OF BODY, ACTION FROM THE WRISTS DO NOT BEND KNEES, KEEP UPRIGHT STAY RELAXED KEEP CORE SOLID GET SOLID SKIPS FIRST, DO 100 SINGLES , 100 alternating, 200 alternating right and left do […]
Wednesday November 21 2018
BEAR COMPLEX ….. OH YA SOMEONES HAPPY 5 ROUNDS 7 SETS …UNBROKEN.. CAN INCREASE WEIGHT UP TO YOUR 5TH SET AND THAT’S IT! 5 Rounds For Load Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Do all 5 movements to […]
Monday November 19 2018
Monday Fun day …. wear socks Warm up LINE DRILLS Metobolic conditioning( LEG CRANK) RETEST !!!!! 🙂 Curcuit 1 Times on the side are what you are aiming for, you may only get 12 speed squats out in 25 sec…. record that! or beat total time of 1:45 ! LEG CRANK……. RETEST ,,,, NO DID’NT […]
Sunday November 18 2018
Pick one you have not done yet ! if picking Linda or Chelsea I strongly suggest you only do one or the other. Do Fran and Karen together 🙂 Choose “Linda”, “Karen, Fran” or Chelsea ! OH I LOVE MY JOB !!! LINDA 10-9-8-7-6-5-4-3-2-1 DEADLIFTS 1.5X BODYWEIGHT BENCH PRESS – BODY […]
Saturday November 17 2018
Please bring in warm blankets and clothing 🙂 Last day ! Team of Two 5 Min EMOM ROPE CLIMB OR SANDBAG RUN 200 m AMRAP15 20 Burpee/ half or bench 30 Cal Row 40 Double-Under/ 80 Single skips AMRAP15 40 Russian KB Swing (53/35#) MW 30 KB S A Thrusters (53/35#) 20 Burpee
Friday November 16 2018
I just love this picture of Cathy ….. YA it’s friday ! Warm up Towel drag for hamstrings 10 ps 50 SS 10 ps SL DL 10 hollow rocks 10 superman 10 lat retraction on rig 10 beat swings maintaining hollow rock position finisher 2x strength take 15 minutes to find your […]
Thursday November 15 2018
Weak skill 15 min …… pull ups, pushups, HSPU, or let’s do Skipping DOUBLE UNDERS ARMS SLIGHTLY IN FRONT OF BODY, ACTION FROM THE WRISTS DO NOT BEND KNEES, KEEP UPRIGHT STAY RELAXED KEEP CORE SOLID GET SOLID SKIPS FIRST, DO 100 SINGLES , 100 alternating, 200 alternating right and […]
Wednesday November 14 2018
WARM UP 10 S L straight leg kicks 10 banded good mornings 10 banded bent over rows 5 burpees 10 hanging scapula pull ups 10 hanging Lat pull ups 400 m run Dowel work for OH Squats and cleans Hero WOD “Lumberjack 20” 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 […]
Tuesday November 13 2018
Lifting tonight with Coach Rachel and Chipper Tuesday with Emily! BLANKET DRIVE THIS WEEK… PLEASE BRING IN NEW OR LIGHTLY USED BLANKETS, JACKETS, SOCKS, UNDERWEAR FOR THIS AMAZING CAUSE. PLEASE CONTACT SUMMER SKARICH FOR DETAILS AT 604 351 8974 IF YOU DIDN’T GET A CHANGE TO DO MURPH AND WANT TO TACKLE IT […]