March 27 2014
Fitness and Performance 10 minutes of pull up mechanics & progressions Proper grip Scapular hold Hollow body For time: 3000 m row 100 air squats 100 sit ups 100 jumping pull ups Break up the reps and rowing any way you want Sport 10 -15 minutes light aerobic work 10 – 15 minutes of mobility: ankles, hips & shoulders 10 – 15 minutes of goat work
Mobility 101 – Who? What? When? Why? How?
WHO? It’s for everyone! We all know that daily mobility/maintenance (minimum 15 minutes) is key to healthy living. WHAT? In a attempt to increase our gyms understanding of mobility and establishing good maintenance habits we have created 2 x 30 minute mobility classes per week. The classes will introduce mobility theories and practice. We will focus on increasing ROM and reducing DOMS. We will provide lacrosse balls, foam rollers, the stick, compression bands etc… WHEN/WHERE? Monday and Wednesday @4:30 pm at the gym. WHY? Because it’s good for you. During our regular 60 minute classes it’s challenging to “fit it all in”. Foam rolling isn’t a focused effort when mixed with 10 minutes of gossip before class. Lol. Honestly most of us love to come to the gym get a good sweat and leave pumped full of endorphins and dopamine. Don’t get me wrong…getting sweaty every day is awesome and…
March 26 2014
Fitness and Performance 3 sets: DB chest press x 6-8 DB walking lunges x 20 steps Hollow hold x 20-30 seconds 5 rounds for time 10 push ups 20 wall balls 250 m run or 300 m row Sport Rest Day
March 25 2014
Fitness and Performance 15 minutes Working on DL technique 10 minute AMRAP 10 KB swings 30 DU 10 minutes Hamstring/glut mobility Sport 15 minutes Working up to DL loading EMOM x 21 1-4-7-10-13-16-19 = 3 DL (225/155) 2-5-8-11-14-17-20 = 6 Bar facing burpees 3-6-9-12-15-18-21 = 9 Thrusters (95/65)