Hitting a Handstand.

Dynamic Warmup

--

Super Joints Mobility Drills

Sit and Reach :30

Wall Good Mornings :30 :30

PVC Pass Troughs

PVC Shoulder Circles

1:00 Jump Rope

Walking Pistols 5 x's

1:00 Jump Rope

Walking Quad / Hamstring Stretch

1:00 Jump Rope

Standing Forward Rolls 10 x's

Strength and Power

--

Overhead Squat

5 x 5

Dumbbell Chest Press

5x5

W.O.D

--

500 Meter Row

1:00 Recovery

125 Situps

"You must be the change you want to see in the world"

~ Mahatma Gandhi

The Go Green Tip of the Day

Greenadelphia

Get active and involved in getting our city green.

Dynamic Warmup

--

Super Joints Mobility Drills

PVC Shoulder Pass Troughs

PVC Circles

PVC Good Mornings 8 x's

PVC Overhead Squats 15 x's

Sit and Reach :30, :30

Inch Worms 5 x's

Bridges 3 x's

Gymnastic Practice

--

Wall Handstands

Strength and Power

--

Deadlift 

3 x 3

W.O.D.

--

Squat Thrusters 75 x's (males @ 95, females @ 65)

Rest for 3 Minutes

Hollow Holds 3 x :15

"Pain is weakness leaving the body"

~ A Navy Seals Slogan

The Go Green Tip of the Day

Go Paperless

Consider reading your newspaper and magazine subscriptions online. Switch to electronic banking and credit card payment, too. 

Alan and Brain's Climb Back Begins...

Dynamic Warmup

--

Super Joints Mobility Drills

Form Running Drills

Inch Worms 5 x's

Seated Trunk Twists 3 x's

Hamstring Lifts 25 x's

Alternating Knee Tucks 3 x's

Walking Hamstring/ Quad Stretches 

Gymnastics Practice

--

Forward Roll Practice

W.O.D.

--

5K For Time.

"Remember, even 13 year old girls are training 

three times per day."

~ Bro. Colm O'Connel

The Go Green Tip of the Day

Green Times

Get off junk mail lists. This site will even plant a tree for you!!!!

Dynamic Warmup

--

Super Joints Mobility Drills

PVC Pass Troughs 25, 10 

PVC Circles 10 each side

Wall Good Morning :30

Ankle Holds :30 toes pointed out 

Ankle Holds :30 toes pointed in

Walking Quad/Hamstring Stretch 

Gymnastics Practice

--

Kipping Swing Practice 

Strength and Power

--

Back Squat - One Rep Max 

W.O.D.

--

Descending Ladder:

13 Burpees > 13 Pushups 

                   TO

1 Burpee > 1 Pushup

"It's Not Where You Have Been, It's Where Your Going."

~ Coach Tucker

The Go Green Tip of the Day

Paper Clips

If one out of every four workers reused their paper clips, it would save more than $1 million.

Reuse you paper clips, kids!!!!

Dynamic Warmup

--

Super Joints Mobility Drills

Inch Worms 5 x's

Bridges 3 x's

Walking Quad/Hamstring Stretch 5 x's

Squat Therapy

Gymnastics Practice

--

Wall Handstand Holds

:30, :45, Max

Strength and Power

--

Front Squat

3 x 1

Dips

3 x Max Reps

W.O.D.

--

Tabata Burpees 

"To excel, you have to pursue these activities 

at length and with intensity."

~ Geoff Colvin, Author of Talent is Overrated

The Go Green Tip of the Day

Philly Car Share

A non-profit organization that provides members with access 

to a fleet of hybrid vehicles on an hourly basis.

KG

Dynamic Warmup

--

Super Joints Mobility Drills

PVC Shoulder Pass Troughs

PVC Shoulder Dislocates

PVC Ghost Pulling Knife

PVC Deadlift Practice (Coach's Tempo)

Jump Rope 2:00

Strength and Power

--

Press 

5 x 3

Sots Press

3 x max reps 

Males @ #65 Females @ #45 

W.O.D.

-- 

1:00 Double Unders

American Swings 50 x's

3 x's

"Anyone who says that full squats are "bad for the knees" has, with that statement, demonstrated conclusively that they are not entitled to an opinion about the matter. People who know nothing about a topic, especially a very technical one that requires specific training, knowledge, and experience, are not due an opinion about that topic and are better served by being quiet when it is asked about or discussed. For example, when brain surgery, or string theory, or the WNBA draft, or women's dress sizes, or white wine is being discussed. I remain quiet, odd though that may seem. But seldom in this case when orthopedic surgeons, athletic trainers, physical therapists, or nurses are about full squats."

~ Mark Rippetoe, Wit and Wisdom

The Go Green Tip of the Day

Cali Bamboo 

Bamboo Fencing, Bamboo Lumber, and Bamboo Poles.

Homeowners take a peek.

Dynamic Warmup

--

Super Joints Mobility Drills

PVC Pass Troughs

Inch Worms No Pushup 5 x's

Standing Windmill 5 x's

Barbell Good Mornings 8x's

Walking Quad / Hamstring Stretch 5 x's

W.O.D. 

--

"Angie"

100 Pullups

100 Pushups

100 Situps

100 Squats

For Time

Complete All of Each Exercise Before Moving To The Next. 

"To be a warrior is not a simple matter of wishing to be one. It is rather an endless struggle that will go on the very last moment of our lives. Nobody is born a warrior, in exactly the same way that nobody is born an average man. We make ourselves into one or the other."

~ Carlos Castaneda 

The Go Green Tip of the Day

Pens 

Try to use refillable pens, pencils, and markers. Disposable plastic pens aren't recyclable, nor are they biodegradable. Throw one away, and it will still be in a landfill fifty thousand years from now.