Monthly Archives: July 2016

Monday, August 1, 2016

Essentials Strength/Skill: Warm Up: 2 Sets: Plank Hold Single Leg Lateral Slide x 15-20 Face Pulls x 10 Cossack Squat x 5 ea. Single Leg Lateral Jump x 3 ea. Strength: Skill: WOD: For Time: 25 Double Unders 25 Burpee 25 … Continue reading

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Saturday, July 30, 2016

Essentials Strength/Skill: Warm Up: Junkyard Dog Strength: 4 Sets: 1 Shoulder Press + 2 Push Press + 3 Push Jerk Bent Over DB Row x 6-8 Skill: WOD: With a Partner Perform AMRAP in 12 Minutes: 200m Run Max Rep … Continue reading

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Learning From Failure

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Friday, July 29, 2016

Essentials Strength/Skill: Warm Up:2 Sets: Plank leg slides x 15-20 ea. face pulls x 10 Cossack squat x 10 ea. Single Leg Lateral Jumps x 3 – pause under control on each side Strength: 3 Sets: Front Squat x 3-5 3 … Continue reading

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Embrace the Struggle

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Thursday, July 28, 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: Tabata Something8 Sets: (20 Seconds work/10 Seconds … Continue reading

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Justin Su’a’s 5 Principles #1 Win the Morning

I accidentally said the wrong podcast, Mark Divine is the Unbeatable Mind.  Justin Su’a’s podcast is called Increase Your Impact, I highly recommend checking it out.

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Wednesday, July 27, 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. Front … Continue reading

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Tuesday, July 26, 2016

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 … Continue reading

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Monday, July 25, 2016

Essentials Strength/Skill: Warm Up:2 Sets: Plank Hold Single Leg Lateral Slide x 15-20 Face Pulls x 10 Cossack Squat x 5 ea. Single Leg Lateral Jump x 3 ea. Strength: For Time: Alt. Front Rack Reverse Lunges x 50 *Use heaviest weight … Continue reading

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