Here is what we found..
New or Returning Movements: Benching with Chains and Bands, Power Cleans in EMOMs, “Cindy” for benchmark Sunday, November 26, 2017 7 AM Mindful Lifting, Teenage
Week Snapshot: Heavy Squat, Mini-Cindy and calisthenic focus, additional recovery work New/Returning Movements: Heavy Farmer’s carries, Russian Twists, Banded Pushdowns, Deadbugs, One-legged Ring Rows Sunday, November 19,
Sunday, October 29, 2017 7 AM Mindful Lifting, Weezer Blue Album 8 AM Mind Eraser Conditioning Monday, October 30, 2017 Warmup (10 min): Dynamic Warmup w/Animal Walks
Sunday, October 22, 2017 7 AM Mindful Lifting, Keith Hudson, Pick a Dub 8 AM Mind Eraser Conditioning Monday, October 23, 2017 Warmup (5 min): PVC Rosie–video
Sunday, October 15, 2017 7 AM Mindful Lifting, Miles Davis, Kind of Blue 8 AM Mind Eraser Conditioning Monday, October 16, 2017 Warmup (10 min): “Cone Drill”
Tuesday, October 10, 2017–6:30 ARC and Open Gym STATION NATION: (2rds) Station One: Jump Rope – 1:45/Crunches/Ball Slams/Battle Ropes Station Two: Bike -1:45/Plank/Squat w. Kick/Flutter KicksStation Three: Rower – 1:45/Knee to
Sunday, September 24, 2017 7 AM Mindful Lifting, Green Day, American Idiot 8 AM Mind Eraser Conditioning–GET YO HEAD RIGHT! Monday, September 25, 2017 Warmup (10
Monday, September 18, 2017 Warmup (10 min): 3 rounds 10 pushups, 15 kb swings, 10 sandbag or med ball squats, 15 kb swings Skill Circuit (10
Monday, September 11, 2017 Warmup/Skill (10 min): Barbell Cleans light weight 1) 10 high hang, 2) 10 hang pos, 3) 10 mid-shin Strength (25 min): Squat/Front Squat
Tuesday, September 5–6:30 AM ARC & Open Gyms Plank/Box Jumps/Battle Ropes/Ball Slams/Side Planks/Jump Rope, Bike or Row 1:45/Sit-ups/Jump Rope, Bike or Row 1:45/Crunches/Jump Rope, Bike
a kilo website | all rights reserved
Take the first step towards getting the results that you want!
