Wednesday September 20 2017
MOBILITY WEDNESDAY !!! Warm up foam roll 5 min then Line drills dowel warm up for strength Strength – 3 attempts to find 1RM… pick one! Clean Bench Press Overhead Squat wait time ……. hollow rocks 20x Strength – 3 attempts to find 1RM……pick one! Squat Snatch Clean and Jerk Front Squat wait time ……… full plank […]
Tuesday September 19 2017
Lifting tonight Warm up ankle and hip release with bands on rig release tere minor, major, upper traps 10 sp SL deadlifts with dowel ******* make sure to keep you 3 point contact at all time 10 dowel squats 5 dowel pushups 30 sec wall sits with moving angel arms STRENGTH 5×5 ps […]
Monday September 18 2017
Thank goodness it’s Monday Warm up Foam roll posterior Chain ball release tere minor and major ball release foreman then 2x 10 ps in lunge position rotary band pull from bottom, KNEE ON OUTSIDE OF RIG 10 depth jumps 10 plank openers duck walk 2x run 400 m 1.CHOOSE OLYMPIC WEIGHTLIFTING EMOM or […]
Saturday September 16 2017
PARTNER WOD COACH AND RMT EMILY CARRYING HER HUSBAND MIKE Slam ball drills …..outside A. Three sets of: Goblet Squats x 8-10 reps @ 3/0/1 Ring Rows x 8-10 reps @ 2/0/1 Kettlebell Swings x 20 reps Plank Hold x 45 seconds B. 15 12 9 REP SCHEME Strict Pull-Ups Push-Ups Air Squats […]
Friday September 15 2017
Oh ya !! Best picture ever ! Warm up ball release shoulder capsule 5 tempo push ups 0/0/5 start at bottom 10 ring pulls 10 lat pulls on rig… keep everything tight 2x 10 hold lunges plus 2 hops 10 SASL banded pulls STRENGTH : Option for C@J 5 push up, 5 jump squats 5 […]
Thursday September 14 2017
THESE AMAZING GUYS MEAN BUSINESS!! WARM UP WILL DEPEND ON YOUR WEAK SKILL OR STRENGTH WEAK SKILL OR MISS STRENGTH 15 MIN PLUS METCOM OR 30 AND NO METCOM METCOM “Ghost with an attitude” The Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute […]
Wednesday September 13 2017
Mobility time… Warm up lower banded body release on rig release here minor and major and pec on ball 10 ps towel slides 50 SS 10 wall balls 10 push presses with naked bar 400 m run STRENGTH Push Press – 5×3 10 ps weighted step ups MW @ MH METCON 15m AMRAP 60 Double […]
Tuesday September 12 2017
Lifting tonight Warm up 400 m run 2 min skip then 2x 10 ps SL good morning with dowel, keep non standing leg engaged Yielding ISO holds in lunge position set clock for 20 sec per side. 10 inch worm with push ups warm up for the clean 10m EMOM – 5 ps SL […]
Monday September 11 2017
MONDAY YA!!!!!! See you guys at 6:00am! Warm up foam roll posterior chain foam roll lats ball pec release banded hamstring release 10 single leg deadlift per side with naked bar 6 single arm push ups Mb run 200 m HERO WOD ….. meant to be challenging Kev With a partner, complete as many […]
Saturday September 9 2017
Partner Wods OH YA! 3 DIFFERENT REP SCENES PARTNERS TEAM UP AND WORK TOGETHER ****E5MOM DO 2 A PARTNER BURGEES ! 9 min Amrap 200m Run or partner carry length of parking lot 15 Goblet Squats @ manageable weight 2/0/2 40 Single Skips 3 rds as many reps as possible 200m Run or partner […]