Friday, January 27, 2012

Last day to sign up for the Tactical Weapons Training this Sunday!  Feel free to bring your family and friends!

Mobility:
Hip Prep

Warm up:
Row 500 meters with perfect form (see below)
10 Strict Presses … Read the rest

Wednesday, January 25, 2012

Mobility:
15 Wall Extensions
30 Seconds, Snatch Grip Hang on the Bar, Palms towards you
60 Seconds, Hip Mobility on Box, each leg

Warm up:
Burgener Warmup with Split Landing using PVC
30 Walking lunges
Burgener … Read the rest

Monday, January 23, 2012

Mobility:
10 Wall Extensions
Keg Drill, 2 minutes
10 Wall Extensions

Warm up:
3 Rounds for Quality of:
8 Bar Taps
8 Jumping High Bar Back Squats, increasing moderate load each round
8 Ring Dips

Strength:… Read the rest

Friday, January 20, 2012

Sign up for the Tactical Weapons Training seminar in the office or the Upcoming events board for next Sunday!

Mobility:
Wrist and Ankle Mobility, 1 minute each appendage

Warmup:
For Quality:
L sit, 20 seconds
6 … Read the rest

Wednesday, January 18, 2012

Mobility:
Foam Roll Calves, 2 minutes each leg

Skill:
Handstand Hold, practice for 5 minutes

Warmup:
At least 10 reps of each movement!

Workout of the Day:
“Filthy 50s”
For time:
50 Box jump, 24 inch … Read the rest

Monday, January 16, 2012

Track Night tonight is at 7:30 pm instead of 6:30 pm, at the Santa Monica Track.

Mobility:
Keg Drill, 2 minutes
Ankle Mobility, 1 minute each leg

Warm up:
With Barbell:
10 Front Squats
10 Strict … Read the rest

Friday, January 13, 2012

Mobility:
Hip Prep

Warm up:
2 Rounds for Quality of:
40 meter Carioca (20 meters each side)
20 One footed hops over an Abmat (10 each side, over and back is 2 reps)
20 meter Handstand … Read the rest