Holiday Schedule: There will be programming for the next two Saturdays (23rd,30th), because of closed Mondays (25th,1st), also there will be programming next Wednesday (27th), for the in house competition week! Two sets of: 400 Meter Run @ 60% pace Banded Monster Walks x 10 reps in each direction Banded Lateral Walks x 10 reps [...]
Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) Barbell Warm-Up With [...]
At the 12:00 mark: Glute Activation Warm-Up x 30 seconds on the rack/30 seconds off the rack x 2 sets (no rest) A. Every 2:30, for 15 minutes (6 sets): Front Squat x 2 reps *Sets 1-2 @ 75% *Sets 3 @ 80% *Set 4 @ 85% *Set 5 @ 90% *Set 6 @ 95% [...]
Two sets of: KB Windmills x 5 reps per side Goblet Squats x 10 reps KB Swings x 15 reps Waiters Carry x 50′ per side A. Every 30 seconds, for 2 minutes (4 sets) of complex: Air Chair Swing + Bar Muscle-Up x 1 rep Followed by. . . Every 30 seconds, for 3 [...]
Don’t forget! 12 days of Christmas Wod, Saturday morning 9:00am! Hamstring Floss x 30 seconds per side Inchworm + Scap Push Up x 3 reps + Press Up x 4 reps Two sets of: Banded Good Mornings x 10 reps Banded Push-Ups x 10 reps Air Squats x 15 reps A. Three sets of: Tempo [...]
Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) At the 10:00 [...]
At the 12:00 mark: Glute Activation Warm-Up x 30 seconds on the rack/30 seconds off the rack x 2 sets (no rest) A. Every 2:30, for 15 minutes (6 sets): Front Squat x 2 reps *Sets 1-2 @ 75% *Sets 3-4 @ 80% *Set 5 @ 85% *Sets 6 @ 90% B. Four sets of: [...]
At the 12:00 mark: Glute Activation Warm-Up x 30 seconds on the rack/30 seconds off the rack x 2 sets (no rest) A. Every 2:30, for 15 minutes (6 sets): Front Squat x 2 reps *Sets 1-2 @ 75% *Sets 3-4 @ 80% *Set 5 @ 85% *Sets 6 @ 90% B. Four sets of: [...]
Glute Activation Warm-Up x 30 seconds on the rack/30 seconds off the rack x 2 sets (no rest) Followed by. . . Every 15 seconds, for 60 seconds (4 sets) of complex: Cast Swing + Speed Swing x 1 rep Followed by. . . Every 30 seconds, for 2 minutes (4 sets) of: Pop Swings [...]
*Dont forget tomorrow (Sat). @ 9:00am, a going away wod and potluck brunch for Chey Hudson! Be there! CrossOver Symmetry Reverse Flys x 10 reps Leg Reach x 10 per side Inchworm + Scap Push Up x 3 reps + Press Up x 4 reps Dive Bomber Push-Ups x 5 reps Unweighted Reverse Lunges x [...]