***Yoga Starts Sun, August 31 at 10:30am, come get your stretch on!*** Warmup: ROM, 30 jumping jacks, 50m high knees, 50m butt kicks WOD: 55-45-35-25 4ct- Flutter Kicks Back Extensions Lunge Steps After each round, Push Sled 50m Cooldown: Hip flexor, psoas stretches. Roll out
CONTINUE READING***Yoga Starts Sun, August 31 at 10:30am, come get your stretch on!*** Warmup: ROM drills, 400 m run at moderate pace, 10 burpee pullups WOD: “Chelsea” EMOM for 30 minutes: 5 Pullups 10 Pushups 15 Squats Cooldown: use lacrosse ball on shoulders and back, roll out and stretch legs
CONTINUE READING***Yoga Starts Sun, August 31 at 10:30am, come get your stretch on!*** Warmup: ROM drills, 30 sec handstand hold, 10 decline push ups Strength: Find new 1 RM max, Strict Press WOD: 400m run then 3 rounds: 10 Hang Squat Cleans (95-135/65-95#) 5 Handstand Push ups then 400 m run Cooldown: 15 atomic situps (15-25#), more »
CONTINUE READINGBeef Stuffed Acorn Squash Recipe
CONTINUE READING***Yoga Starts Sun, August 31 at 10:30am, come get your stretch on!*** Warmup: ROM, 15 Good mornings, 15 Straight leg DL with bar Strength: Find new 1 RM, Deadlift WOD: 5 min Max Double Unders then 3 Rounds for time: 12 SDHP (95/65#) 24 Pushups 12 Bulgarian Split Squat (95/65#) (each leg) 24 Super crunches more »
CONTINUE READINGWarmup: ROM, 1 min jump rope, 5 burpees, WOD: 20 min AMRAP 10 Burpees 20 GHD sit-ups 30 KB swings 1 min Max Double Unders Cool down: 100 abmat sit ups, 100 Supermans.
CONTINUE READINGWarmup: ROM drills, 200m run, 20 sit ups, 15 dips WOD: 3 Rounds for time: 500m Row 15 Hanging leg raises 400m run 10 Ring Dips Cooldown: banded shoulder and hip stretches, roll out
CONTINUE READINGWarmup: ROM drills, 10 pullups, 10 dive bombers, 30 sit ups WOD: 21-15-9 Back Squat (95-135/65-95#) DB Floor press (35-45/25-35#) 15-12-9 Back Squat TTB 12-9-6 Back Squat Pull-ups Cool down: Roll out chest and shoulders with lacrosse ball, stretch
CONTINUE READINGWarmup: ROM drills, Run 400m, 10 dips, 10 ring push ups, 10 dislocates Strength: Find new 1 RM for Bench Press WOD: 3 Rounds 10 ground to Overhead (95/65#) 10 Ring Push ups 200m Shuttle sprints (50m there and back twice) Cooldown: stretch shoulders, roll out
CONTINUE READINGWarmup: ROM drills, 30 sec deep squat hold, 15 squats Strength: Work up to a new 1 Rep Max, Back Squat WOD: “The Chief’s” Max rounds in 3 minutes of: 3 Power Cleans (135/95#) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. (Modify weight as needed) Cooldown: 100 x more »
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