April 30, 2018 – Fitness

A. Three sets of:Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111 Rest 45 seconds Bulgarian Goat Bag Swings x 12 reps @ 3011 Rest 45 seconds Prone Plank Hold x 60 seconds Rest 45 seconds B. For time: 500 Meter Row 50 Kettlebell Swings (24/16 kg) The post April 30, 2018 – Fitness appeared … Read more

April 29, 2018

Recovery Day A.Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 … Read more

April 28, 2018 – Competition

Dynamic Mobility, Activation and Warm-Up Start the clock and … Band Assisted Hip Flexor Stretch x 45 seconds per side (add in 3-5 pulses)Band Assisted Perfect Stretch x 45 seconds per side When the running clock reaches 5:00…T-Spine Opener x 5-8 pass thrus When the running clock reaches 7:00… Forward Leg Swings x 10 reps … Read more

April 26, 2018 – Fitness

A. Three sets of: Back Squat x 8-10 reps @ 30X1 Rest 30 seconds Dumbbell External Rotation x 8-10 reps @ 2020 Rest 30 seconds Kettlebell Swings x 15-20 reps Rest 2 minutes B. Complete as many rounds and reps as possible in 10 minutes of: 5 Dumbbell Man-Makers 10 Alternating Cossack Squats The post … Read more