Monthly Archives: June 2016

Thursday, June 30, 2016

Do to high demand the Thursday 6:15 pm class is back on the schedule. 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 … Continue reading

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Wednesday, June 29, 2016

Essentials Strength/Skill: Warm Up: 2 Sets: 1 min Plank on Forearms.  (Feet together, squeeze your butt.  Squeeze your belly so that the belly button is pushed up towards the chin and back towards the spine) Banded YTWA’s x 5 ea. … Continue reading

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Tuesday, June 28, 2015

Essentials Strength/Skill: Warm Up:2 Sets: Reverse V-Ups x 20 Lying Side Raises x 10 ea. Reverse Lunge and Reach on Slider x 6 ea. Low Box Depth Jump to Broad Jump x 5 Strength: 5 Sets: 3 Position Power Snatch … Continue reading

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Monday, June 27, 2016

Essentials Strength/Skill: Warm Up: 2 Sets: Plank Hold x 1 Minute Face Pulls x 10 Cossack Squat x 5 ea. Single Leg Lateral Jump x 3 ea. Strength: 4 Sets: Back Squat x 5 @ 73% Skill: WOD: 2 Rds For … Continue reading

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Saturday, June 25, 2016

Essentials Strength/Skill: Warm Up:2 Sets: Reverse V-Ups x 20 Banded YTWA x 10 ea. Reverse Lunge and Reach on Slider x 6 ea. Depth Jump x 5 (If unable to back squat you body weight perform 5 Squat jumps) Strength: … Continue reading

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Friday, June 24, 2016

Essentials Strength/Skill: Warm Up: 2 Sets: Serratus Wall Slides x 10 Lying Side Raise x 10 (Lie on a bench on your side.  One arm is on the ground, one is holding a light DB.   Lift the Dumbbell from … Continue reading

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Thursday, June 23, 2016

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: WOD: 9-15-21 For Time Sumo Deadlift High Pull … Continue reading

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Wednesday, June 22, 2016

Essentials Strength/Skill: Warm Up:2 Sets: Wall Slides x 10 Seated External Rotation x 10 (heel at backside) Band Pull a Parts x 20 Clapping/Plyo Push Up x 5 (If no clapping/plyo push up perform seated medball chest pass x 5) … Continue reading

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Tuesday, June 21, 2016

Essentials Strength/Skill: Warm Up: 2 Sets: Seal Walk x 20 yards Double Leg Hip Bridge x 20 + Single Leg Hip Bridge x 10 Band Resisted Squat w/3 sec pause x 10 High as Possible Wall Ball x 5 Strength: A) … Continue reading

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Monday, June 20, 2016

Comp Athletes:  This is going to be a scheduled testing/back off in volume week.  These back off weeks are crucial to keeping the body and mind fresh throughout the year.   Essentials Strength/Skill: Warm Up:2 Sets: 135 Degree Wall Slide x … Continue reading

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