Blog

delfin

  Tuesday – September 11, 2018 - 180911 Context:  Competition – Pushing hard in the beginning when there is rest Dynamic Warm Up Option: 3 rounds: 10 reverse lunge steps, 3 inch worms, 15 hollow rocks, then 3 sets of 5 with an empty bar straight leg deadlifts, hang power snatch, rack [...]

Eleanor

Monday – September 10, 2018 - 180910 Context: Practice – Make sure you understand the difference between the deadlift and the clean hip/back position Dynamic Warm Up Option: 2 sets of 10 ring rows 10s crab bridge, and 5 L / 5 R side lunge. Then 5,4,3,2,1 with an empty bar: hang muscle [...]

frank’s 5k

Saturday, September 8th @ 8:00 AM, arrive before 8 if possible. Who:  You, your kids, your family, your friends.  Anyone is invited to participate. Where:  Start at 333, run/walk/bike 1 mile to Frank’s house, take a group picture then finish the 5k loop (at your own pace) and end back [...]

peter and the wolf

Friday – September 7, 2018 - 180907 Context: Practice – Stay light at the beginning of the cycle and focus on form Dynamic Warm Up Option: 2 sets of 4 'golf ball pick ups' per side, 4 spider man lunges then 3 sets of 5 kettlebell 'halos', 5 goblet or overhead squats, 5 [...]

soaring eagle

Thursday – September 6, 2018 - 180906 Context:   Competition – Use the pacing guide for a good score and log it Dynamic Warm Up Option: 2 min jump rope, then 3 sets of 10 wall ball, 10 kb SDHP or one-handed muscle cleans, 10 squat jumps, 10 ring rows. Then 3 sets of [...]

mack attack

Wednesday – September 5, 2018 - 180905 Context: Practice – Take your time on the ‘heavy’ stuff and make up for it elsewhere Dynamic Warm Up Option: 2 sets of 10 reverse lunge steps, 10 sit ups, 10 ring rows, then 3 sets of 5 with an empty bar: straight leg deadlift, front [...]

isabelly jelly

Tuesday – September 4, 2018 - 180904 Context:  Competition – Get mentally psyched for a snatch PR! Dynamic Warm Up Option: 2 min row/airdyne or jump rope, then 3 sets of 10 kb swings, 10 kb overhead squats, 100' suitcase carry, then 5,4,3,2,1 with the empty bar: snatch grip deadlift, hang muscle snatch, [...]

rock you fast

Monday – September 3, 2018 - 180903 Context: Practice – Maximize the minute for good form by breaking things up Dynamic Warm Up Option: "St Petersburg" Kb Warm Up Flow - 100' suitcase carry each arm, 100' oh carry each arm, 2L/2R Turkish Get up, 12 Russian swings, 8 (4 per side) front [...]

Xs and Os

Saturday – September 1, 2018 - 180901 Context:  Competition – Push hard for unbroken sets Dynamic Warm Up Option: Coaches Choice Mobility/Activation/Prehab: Hip Skill Practice Warm Up: None Strength: none Super Set: none Metabolic Conditioning: “Xs and Os“ 25 minute AMRAP (as many rounds as possible), partner workout - alternate EACH ROUND with your partner except [...]

lucky shamrock

Friday – August 31, 2018 - 180831 Context: Practice – Go hard on the row, even if it means the rest of the workout will be a bit harder Dynamic Warm Up Option: 3 sets of 10 ring rows, 10 walking lunge steps (total), 10 sit ups. Then 3 sets of 5 with [...]