Monthly Archives: October 2016

Tuesday, November 1, 2016

Essentials Strength/Skill: Warm Up: Reverse V-Up x 20 Lying Side Lateral Raise x 10 ea. Single Leg DB/KB RDL x 12 ea. Deep Air Squat to Box Jump x 5 Strength: 4 Sets: Sumo Deadlift x 5 3 Sets: Hip … Continue reading

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Monday, October 31, 2016

Essentials Strength/Skill: Warm Up: Foam Roll IT and Adductors x 30 Seconds PVC Overhead Squat x 10 Seated Cuban Press x 10 Cossack Squat x 10 ea. Split Squat Switch x 5 ea. Strength: Perform After WOD A1) 3 Sets: Tempo … Continue reading

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Saturday, October 29, 2016

Barbell for Boobs Schedule Reminder: Heat times will be starting at 9 am.  There will be heat times and sign up on the white board in the gym.  If you don’t have a partner don’t worry, come in and we … Continue reading

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Friday, October 28, 2016

Essentials Strength/Skill: Warm Up: Reverse V-Ups x 20 Band Pull a Parts x 15 Mini Band Glute Activation Series x 10 ea. Seated Elbow on Knee External Rotation x 10 ea. Overhead Med ball Tosses x 5 Strength: Skill: WOD: With … Continue reading

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Thursday, October 27, 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: 4 Sets For Reps and times: 10 … Continue reading

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Slow Success? So Quit!

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Wednesday, October 26, 2016

Essentials Strength/Skill: Warm Up: Side Plank Hold on Forearms x 30 Seconds Each Prone Isometric YTW Hold x 20 seconds ea. Seated Elbow on Knee External Rotation x 10 ea. Cossack Squat x 10 ea. Standing Broad Jump x 5 Strength: A) … Continue reading

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Tuesday, October 25, 2016

Essentials Strength/Skill: Warm Up: Reverse V-Up x 20 Lying Side Lateral Raise x 10 ea. Single Leg DB/KB RDL x 12 ea. Deep Air Squat to Box Jump x 5 Strength: 4 Sets: Deadlift x 5 3 Sets: Hip Thrusts … Continue reading

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Monday, October 24, 2016

Essentials Strength/Skill: Warm Up: Foam Roll IT and Adductors x 30 Seconds Turkish Get Up x 5 ea. Seated Cuban Press x 10 Cossack Squat x 10 ea. Split Squat Switch x 5 ea. Strength: Perform After WOD A1) 3 … Continue reading

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Saturday, October 23, 2016

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: Skill: WOD: With a Partner Perform For Time: 800m Run w/Medball 150 Wall Balls 600m Run w/Plate 150 Plate Ground to Overhead 400m Farmers Carry 150 KB Swings Additional: Mobility Performance Strength/Skill: … Continue reading

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