Monthly Archives: August 2015

Tuesday, September 1, 2015

Super proud of Glendon who did great over the weekend at the Colorado Open.  He finished 6th overall and put on a Muscle Up Clinic, surprise-surprise. Essentials Strength/Skill: Warm Up:3 Sets: Band Pull a Parts x 15 Mini Band Glute … Continue reading

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Monday, August 31, 2015

Essentials Strength/Skill: Warm Up: 2 Sets: PVC Pass Through x 10 Hold Bottom of Dip x 10 Seconds Hollow Rocks x 10 Arch Ups x 10 Strength: A) 4 Sets: Back Squat x 7 B) 4 Sets: Split Jerk + 4 … Continue reading

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No Open Gym

Sorry everyone there is no open gym this week.  Audrey and Josh are both out and we’re going to be down at Front Range for the Colorado Open.  Which means take some time to come down and help cheer Glendon … Continue reading

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Saturday, August 29, 2015

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: 3 Sets: DB Bench Press x 10 Banded Good Mornings x 30 Skill: WOD: With a In Teams of 3 Perform: AMRAP in 5 Minutes at each station: A) Rope Climbs B) … Continue reading

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Friday,

Essentials Strength/Skill: Warm Up: 2 Sets: DB YTA x 10 ea. Partner Handcuff Stretch x :30 Seconds Ea. Bar Taps x 5 Ring Swings x 5 Strength: A) 4 Sets: (EMOM) Power CLEAN + Front Squat  & PUSH JERK *Start at … Continue reading

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Thursday, August 28, 2015

Sorry everyone but no Yoga tonight. Essentials Strength/Skill: Warm up: 3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank Hold :15 Side Plank :15 Side Plank :15 Superman Hold Strength: Skill: Angie’s … Continue reading

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Wednesday, August 26, 2015

Essentials Strength/Skill: Warm Up:  2 Sets: PVC Overhead Squat x 5 PVC Snatch Balance x 5 Alternating Scorpion Stretch  x 10 Floor Bridge x 5 Forward Roll x 1-3 Strength: A) 4 Sets: (Every 90 Seconds) Power Snatch + 3 Snatch Balance … Continue reading

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Tuesday, August 25, 2015

Essentials Strength/Skill: Warm Up: 2 Sets: Band Pull a Parts x 15 Mini Band Glute Activation Series x 10 ea. Strength: 3 Sets: (Perform After WOD) Isometric Hip Extention Hold x 30-45 Seconds Isometric GHD Sit Up Hold x 30-45 … Continue reading

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Monday, August 24, 2015

Essentials Strength/Skill: Warm Up:2 Sets: PVC Pass Through x 10 Hold Bottom of Dip x 10 Seconds Hollow Rocks x 10 Arch Ups x 10 Strength: A) 4 Sets: Back Squat x 7 B) 4 Sets: Split Jerk + 4 Shoulder … Continue reading

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Saturday, August 22, 2015

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: Skill: WOD:  With a Partner Perform:A) AMRAP in 10 Minutes 9 KB Swings 6 Burpee 6 Box Jump *Partners Alternate Movements Rest 5 Minutes B) AMRAP in 10 Minutes: 20yrd Overhead Walking Lung … Continue reading

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