Registration for Whole Life Challenge closes on Sat. If you still want in, sign up now! You’ll be one week behind in points, but who cares you can still change habits in 7 week. Warmup: 10 x 50m sprints, 10 burpees, 10 KB push press WOD: 3 rounds 800m run 5 Body Blasters (burpee + more »
CONTINUE READINGWarmup: ROM drills, 15 arm circles – small to big, then big to small, 15 push ups, 15 burpees Strength: Bench Press, find your new 1 RM Start at 45% and work up to a new 1 RM 5-5-3-3-3-1-1-1-1 WOD: 21-15-9 Pullups Push Press (95/65#) Cooldown: 2 min plank, 2 min side plank, each side.
CONTINUE READINGWarmup: ROM, sit in deep squat for 1 min. 15 butt to ball squats Strength: Back Squat Start @ 45% and work up to a new 1 Rep Max. Make sure to go below parallel. 5-5-3-3-3-3-1-1-1 WOD: 10 min AMRAP 50m Sprint 8 Thrusters (95/65#) Cooldown: focus on IT bands, hamstrings and glutes on roller
CONTINUE READINGWarmup: 15 banded good mornings, 400m run Team WOD 10 Rounds With an empty bar for all… 5 good morning 10 jump squats 20 lunges (each leg is 1) Partner does shuttle runs until round is completed. Partner 1 does bar work, partner 2 does shuttle runs until P1is finished.
CONTINUE READINGToday is the official start of the Whole Life Challenge! Remember to do your Start up measurements and WOD if you haven’t already. Warmup: ROM drills, 5 gym length sled push Whole Life Challenge WOD: 800m Run (1/2 mile) (or 1,000m Row); followed by 75 Squats; followed by 50 Sit Ups; followed by 25 Push more »
CONTINUE READINGWhole Life Challenge participants, do your start-up WOD after the Warmup, then do the WOD. Warmup: ROM drills, 10 HR pushups, 20 lunge steps, 30 sit-ups Whole Life Challenge WOD: 800m Run (1/2 mile) (or 1,000m Row); followed by 75 Squats; followed by 50 Sit Ups; followed by 25 Push Ups; followed by as many more »
CONTINUE READINGWarmup: ROM drills, shrug drills with PVC, 15 front squats, 15 Cleans + Jerk Strength: Clean + Jerk 5 @ 45% + 1 Jerk 5 @ 55% + 1 Jerk 3 @ 65% + 1 Jerk WOD: 3 Rounds 8 Front Squats @ 65% (Tempo 30×0) 15 KB swings (53/35#) 3 min row (for Cal) more »
CONTINUE READINGIf you have registered for Whole Life Challenge, let’s do our Pre-Game Snapshot on Thursday evening at 6:15. Text/call me if you can be there! If you haven’t registered, there is still time…go do it! I know it’s a little early, but I’ll be in Atlanta for Lauren’s Divisional Rock Climbing Competition when it starts more »
CONTINUE READINGWarmup: ROM drills, Burgener warmup, Snatch Skill work Strength: Snatch 5 @ 45% 5 @ 55% 3 @ 65% WOD: 15, 12, 9, 6, 3 Snatch Pull-ups Cool-down: banded shoulder stretch, hold deep squat stretch for at least 1 min.
CONTINUE READINGRemember to register for Whole Life Challenge. It begins on 1/11/14 Warmup: ROM drills, 500m row, 60 sec Hollow Rocks, 20 sec rest, 60 sec Hollow Hold WOD: EMOM for 10 mins of 3 floor press (95/65#) then 5 Rounds 250M row sprint 10 db rows (35/25#) Cool-down: Frog stretch, pigeon stretch hold each for more »
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