Keith URBN.

Dynamic Warmup

--

Super Joints Mobility Drills

PVC Shoulder Pass Troughs

PVC Good Mornings

PVC Overhead Squats

PVC Sumo Deadlift High Pulls

Gymnastics Practice

--

Wall Handstand Holds 1:00 :45 :30

Strength and Power

--

Deadlift 

Find Your One Rep Max

W.O.D.

--

21 American Swings

15 SDHP

9 Wall Ball Substitutes 

200 meters 

3 Rounds 

"Women who claim to be afraid to train hard because they "always bulk up to much"are often pretty bulky, or "skinny fat" (thin but weak and deconditioned) and have found another excuse to continue life sitting on their butts.

~ Mark Rippetoe

The Go Green Tip of the Day

Find your local city garden.

Find a plot, bury seeds, watch grow.

Correcting The Bottom Of Your Squat 

Can Be Fun! 

Dynamic Warmup

--

Super Joints Mobility Drills

500 meter row (form rowing)

PVC Shoulder Pass Troughs 

Standing Windmills 5 x's each side

PVC Deadlift Practice (Coach Dictated Pace)

Walking Quad/Hamstring Stretches 5 x's each side

Strength and Power

--

Press

Find your one rep max lift for that day

W.O.D.

--

5R/5L Barbell Alternating Lunges 

5 Front Squats 

7 Rounds

:30 rest after each round

If you loose touch with your barbell, dumbbell, or kb you must start the round over

If you touch the floor with any of the equipment you must start the round over

"Our strength grows out of our weaknesses."

~ Ralph Waldo Emerson

The Go Green Tip of the Day.

Have a Happy St. Pats.

Drink A Green Beer!!

Click Here to read my latest restaurant review, Kanella.

Click Here to see this easy to do recipe.....

Lemon pepper tilapia with string beans wrapped in turkey bacon.

Dynamic Warmup

--

Super Joints Mobility Drills

Inch Worms 5 x's

10 Pushups

Bridges 5 x's 

25 Situps

Deep Squat Holds :15 :20 :30 1:00

25 Squats

Strength and Power

--

Back Squat - Find your 10 rep max

W.O.D.

--

100 Ring Pushup Workout

Click Here to see 10 sets, 10 reps, 10 different kinds of pushups

"If you cannot work with love but only with distate,

it is better that you should leave your work."

~ Kahlil Gibran

Go Green Festival 

Check out these cool new companies:

1) Green Gifts, Green Goods, Green Ideas. www.greensender.com 

2) Recycled Sailcloth Collection www.ellavickers.com

3) Kiwi Kids Magazine www.kiwimagonline.com

4) Green Magazine www.greenplanetparadise.com

5) We Add Up T- Shirt's www.weaddup.com

6) Sustainable Business Network www.sbnphiladelphia.org

7) Boho - Chic Eco Women's Magazine www.bohomag.com

8) Rain Organic Vodka www.rainvodka.com 

76ers Say Good-Bye to Spectrum Tonight

Dynamic Warmup

--

Super Joints Mobility Drills

PVC Shoulder Pass Troughs

PVC Ghost Pulling the Knife

PVC Good Mornings

PVC Overhead Squats

Light Dumbbell Snatch Practice

Strength and Power

--

Dumbbell Chest Press

5 x 3 

Push Press

5 x 5 

W.O.D.

--

.25 Body Weight Dumbbell Snatches 3 x's each side

5 Burpees

AMRAP for 8 minutes 

"The key to success is to keep growing in all areas of life -

mental, emotional, spiritual, as well as physical."

~ Dr. J

The Go Green Tip of the Day

iPhone Application Replacing Books

Forget carrying around stacks of books for school, work, or vacation. Stanza on your iPhone or iPod lets you hold a lifetime's worth of reading in your pocket. 

Save the Trees!!

Books are only a tap away:

www.lexcycle.com