Tuesday, May 8, 2012

Mobility:
10 PVC dislocates
PVC rack stretch on box, 1 minute
10 PVC dislocates

Warm-up:
Spend 15 minutes on Burgener skill transfer exercises

Start with PVC and build up performing 3-5 reps of each movement

Workout:
Shoulder … Read the rest

Monday, May 7, 2012

We will be closed this weekend for the Regional Competition!  Get your Tickets HERE!!

Mobility:
Row 250 meters
10 Wall Extensions
Leg Swings from DROM
10 Wall Extensions

Gymnastics Warmup:
Take 15 minutes to perform 3-5 … Read the rest

Sunday, May 6, 2012

Warm-up/Mobility:
Jog 400 meters
Hip prep
Review low bar and high bar positions for back squat, load up and perform:

Workout:
“Manion”
Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps… Read the rest

Saturday, May 5, 2012

Our First Ever Cast Iron Cook Off Today!  Food, Drink, Massage, Competition, Good Times!!

Warm up:
Row 500 meters

Mobility:
DROM
Triceps mash, 2 minutes
Pidgeon 2 minutes

Movement prep:
Review and practice pistols and hang … Read the rest

Friday, May 4, 2012

Cast Iron Cook Off tomorrow!  Food, Drink, Massage, Competition, Good Times!!

Mobility:
Row 500 meters, for form
Hip Mobility with Band, 2 minutes each

Classic Warmup:
Take 15 minutes to perform 2-3 rounds of 10-15 reps … Read the rest

Thursday, May 3, 2012

Mobility:
Banded Shoulder distraction, 1 minute per arm
Bottom of squat for 2 minutes

Warm up:
Jog 400
5 – 7 – 10 reps of the WOD movements, any order

Run 800 meters
25 Abmat Situps… Read the rest

Wednesday, May 2, 2012

LA Sports Massage will be giving out free 10 minute massages at the Cook Off on Saturday!

Mobility:
Jog 400 meters
Keg Drill, 2 minutes
Wrist Mobility, 60 seconds

Warmup:
2 Rounds of:
5 Kick up … Read the rest