Monthly Archives: January 2017

Wednesday, February 1, 2017

Essentials Strength/Skill: Warm Up: Side Plank Hip Lifts x 10-15 Bent Over weighted YTW x 10 each Jump Rope x 1 Minute Single Leg Standing Balance x 1 minute Each Strength: A) 5 Sets: Hang Power Clean + Front Squat + Clean … Continue reading

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Tuesday, January 31, 2017

Essentials Strength/Skill: Warm Up: 4 Point Shoulder LAX Ball Roll Out x 10 ea. Reverse V-Up x 20 2 Rds Each Arm For Quality 5 Single Arm High Pulls 5 Single Arm Sumo Deadlift High Pull 5 Single Arm DB … Continue reading

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Monday, January 30, 2017

Essentials Strength/Skill: Warm Up: 5 Spot Lower Body LAX Ball Roll Out x 10 each Plank Lateral Leg Slide x 20 ea. PVC Pass Through x 10 Seated Cuban Press x 10 Lateral Box Step Up x 10 ea. Standing … Continue reading

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Friday, January 26, 2017

Essentials Strength/Skill: Warm Up: Medball Russian Twist x 20 PVC Pass Through x 10 Banded Overhead Squat x 10 Single Arm Russian KB Swing x 12 ea. Strength: 4 Sets: Tempo Overhead Squat x 3 (2 Seconds down, 1 second … Continue reading

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Thursday, January 26, 2017

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: For Time: 1000m Row 20 Burpee … Continue reading

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Wednesday, January 25, 2016

Essentials Strength/Skill: Warm Up: Side Plank Hip Lifts x 10-15 Bent Over weighted YTW x 10 each Jump Rope x 1 Minute Single Leg Standing Balance x 1 minute Each Strength: A) 6 Sets: Hang Power Clean + Front Squat + Clean … Continue reading

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Tuesday, January 24, 2017

Essentials Strength/Skill: Warm Up: 4 Point Shoulder LAX Ball Roll Out x 10 ea. Reverse V-Up x 20 2 Rds Each Arm For Quality 5 Single Arm High Pulls 5 Single Arm Sumo Deadlift High Pull 5 Single Arm DB … Continue reading

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Monday, January 23, 2016

Announcements:  The weekend is the Annual Surge Escape to the Lee’s house in Keystone.  We invite everyone to come up and send the weekend in the mountains.  With that said we’re going to have one class on Saturday at 8:30. … Continue reading

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Saturday, January 21, 2017

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: Skill: WOD: In Teams of 3 Complete AMRAP in 25 Minutes: 10 Calorie Row 5 Back Squat 7 Pull Ups *Partners alternate complete rounds.  Back Squat weight starts at 60% of 1RM.  Every … Continue reading

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Friday, January 20, 2016

Essentials Strength/Skill: Warm Up: Medball Russian Twist x 20 PVC Pass Through x 10 Banded Overhead Squat x 10 Single Arm Russian KB Swing x 12 ea. Strength: 5 Sets: Tempo Overhead Squat x 5 (2 Seconds down, 1 second … Continue reading

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