WARM UP Trainers choice WOD AMRAP in 5 mins LEFT LEG 10 left legged box jumps 20/16 (Scale as needed) 20 overhead squats 95/65 Rest 2 mins AMRAP in 5 mins RIGHT LEG 10 right legged box jumps 20/16 (Scale as needed) 10 burpee bar over jumps *count each rep @ the end …. only [...]
MOBILITY 15min before or after class roll out those tight spots WARM UP Joint Rotations Shoulder Pass Throughs with a 45lb bar 5 Deadlifts 5 Power Cleans 5 Front Squats 5 Push Press 5 Back Squats 3 Rounds 400m easy run WOD REGIONAL WORKOUT 4 (25 minute cutoff) 100 wall balls (20/14 @10 ft target) 100 [...]
MOBILITY Wall Touch Assessment Shoulder Mobility (Trainers Choice) WARM UP 3 Rounds 30 sec each movement Max Pull ups Max Push ups MaxSit ups Max Air squats this is a warm up… Start out easy but consistent Add total number of reps WOD 7 minute ladder of 3 overhead squats Men’s starting weights (pounds): 135, [...]
MOBILITY SMR Pick a Trouble spot and smash it! WARM UP Running drills (Butt kicks, Bunny Hops etc.) Inch worm High Knees Power Skip Run Backwards Run Forwards Sprints 40% 50% 60% 80% 100% WOD 30-25-20-10 Ball Slams Burpees STRENGTH StrongmanWOD.com 30 Ground to Overhead using an Atlas Stone Women 35, 65, or 95 Men 95, [...]
Today we will be throwing it down 12:30pm – 1:30pm Basketball Game 1:30pm – 3:30pm STRONGMAN WOD (don’t be scared I’ll find someone to hold your hand) ALL ARE WELCOME! MEMBER OR NOT! BOYS DONT BE AFRAID NOT EVERY GIRL HERE WILL BEAT YOU
WARM UP General Warm up MOBILITY (Do This Before or After Your WOD) Episode 356: Getting Crushed By a Stone? Improve Your Dip or Bench! WOD 20 Minutes to find Max Height Box Jump then… 2 Minutes to find max standing broad jump then… 2 Rounds: 1 Minute max plyo push ups 1 [...]
6-8 weeks 5 Days Consecutive Mon-Fri Rest Sat Sun Every Morning on Training Days 3 Max sets of Push ups rest 5-10min between sets 3+ Hours Later Day 1 5 Sets Max Rep Strict Pull up Rest 90sec between sets Day 2 Strict Pull up 1-2-3-4-5-6…. Until you can no longer keep up with the [...]
DONT FORGET OPEN GYM 10:30am-3:30am! Personal Training available Please contact Kevin to schedule 951-378-3563 Mobility Work (Come in early or stay late AND WORK YOUR MOBILITY!) Shoulder Work WARM UP Bodyweight warm up 3 Rounds Pull ups Push ups Sit ups Air squats this is a warm up… Start out easy but consistent Add total number of [...]
Dion will be running the Sat Class! NO KIDS CLASS 7:45am or 9:00am Group Warm up (Trainers choice) 7 min AMRAP 5-Stone to shoulder 5-Box Jumps 24/20 Rest 2 minutes 7 min AMRAP 5- Hollow Rocks 5-Push-ups (no need to get off the ground just roll over) Rest 2 min 7 min AMRAP 5-KB Swings [...]
Hi everyone This Saturday Meagan and Mark will be competing in Long Beach at the NLI Legendary Competitor. This is Marks first individual competition! And Meagan is a veteran :) Please come out and support them. NEW CLASS TIMES! Mon-Friday 10:30am-3:30pm OPEN GYM! What is Open Gym? This is time set aside for those who know what [...]
