Wednesday, February 1, 2017

Warmup (5 min): Trainer’s Choice Strength/Power (40 min):  1) Every 2 minutes for 20 minutes: Bench/Press/Push Press 50-60% x 3 Level 1: 5-8 ring rows Level 2 and Rx: 3-6 banded or strict pullups 10 KB swings 2) EMOM 5 minutes Light Barbell Row, 5-8 reps (Level...

Monday, January 30, 2017

Warmup (10 min): Squat Therapy Wall, Goblet, Pole, Bar 3 sets of 5 each Strength/Hypertrophy (30 min): Squat 40, 50% for sets of 8 50% x 10, 60% x 8, 65% x 6, 50% x 12 Between sets: 1) Single-leg glute bridges 5-10/side 2) Mountain Climber steps 10/leg Conditioning...

Sunday, January 29, 2017

7 AM Mindful Lifting, Sugar, Copper Blue 8 AM CrossFit Sport a) Dot Drill b) Compile 50 box jumps, 50 situps c) “The Chief”–5 rounds of 3 min AMRAP 3 power cleans (135, 95) 6 pushups 9 squats

Friday, January 27, 2017

Warmup (20 min): 4 rounds of :30-:45 jumprope 10 squats, pushups, situps, ring rows 20 glute bridges, fire hydrants (10/side) 1 minute rolling out lower body 10 giant belly breaths (in through nose, expand at sides) Strength/Max Effort (40 min): Deadlift Light weight...

Wednesday, January 25, 2017

Warmup (10 min): Trainer’s Choice (Open Gym do Simple 7 x 2) Strength/Power Development (30 min): 8 Rounds of Bench/Press/Push Press 50, 60% x 5, 70% x 3 x 6 (Level 1 5×5) 10 heavy ball tosses to partner 5 squat jumps with light dbs (no more than 5-8% bw in...