Dynamic Warmup

--

Inch Worms 

Bridges

Kb Arm Bars

Forward Rolls

Sansom Stretch

Strength and Power

--

Dumbbell Chest Press

3 x 5

Push Press 

3 x 3

Clean and Jerk 

1 x 5

Back Extensions 

3 x 12

"I used to be sane, but I got better."

~ Unknown

The Go Green Tip of the Day

Go Green - Summer Edition

Planet Discovery, gives us easy ways to go green this summer.

Dynamic Warmup

--

Standing Toe Touches (alternating foot positioning)

Walking Quad and Ham Stretches 

50 yard jog

Walking Kickups 

Walking Across the Body Kickups

50 yard Jog

Deep Squat Holds

20 Yard Medium Sprint

Pose Running Drills

W.O.D.

--

1 Mile TT

"The only one that can beat me is me."

~ Michael Johnson

The Go Green Tip of the Day

Reynolds Wrap

Reynolds wrap aluminum foil is now 100% recycled....

Dynamic Warmup

--

PVC Pass Troughs

PVC Cirlces

Barbell Good Mornings

Inch Worms

Bridges

Double Under Practice

Strength and Power

--

Deadlift 

1 x 5 

W.O.D.

--

13, 12, 11, ........1

Burpees

Pullups

"Let's kill these fuckers."

~RML

The Go Green Tip of the Day

The Green Wine Guide

It's all about organic, sustainable, eco-friendly wines....

Learning from the best,

Sharing with the rest.

Dynamic Warmup

--

Walking Quad and Hamstring Stretches - 10 yards each

Walking Lunge And Twist - 10 yards

10 yard jog

Reverse Walking Lunge and Twist - 10 yards

Walking Straight Leg Kicks - 20 yards

10 yard medium speed sprint

Spiderman Stretch 5 x's 

Heel and Toe Raises 50 x's increasing speed

10 yard sprint

W.O.D.

--

100 Meter Sprints 

10 Rounds

"Obsessed is just a word the lazy use to describe the dedicated."

~ Anonymous 

The Go Green Tip of the Day

Calendars

Its 2009 folks, chuck the paper calendars and 

start using the cell phone you haven't figured out yet.

My Mother's Day Matinee 

Dynamic Warmup

--

Myofascial Release

PVC Pass Troughs

Barbell Good Mornings

Walking Quad and Ham Stretches

20 Squats

15 Pushups

5 Pullups

Strength and Power

--

Back Squat 

3 x 5 

W.O.D.

--

100 Pushups

Every time you stop with your chest on the ground, you must run a designated sprint. 

You can stay in a high plank, hands and feet on the ground until your next pushup.

100 Situps

Every time there is noticeable stoppage you must run another sprint. 

"Power can be taken, but not given."

~ Gloria Steinem

The Go Green Tip of the Day

We are all one

Click Here to watch an inspiring video about the now and future of our planet.

Rest - Weekend

Dynamic Warmup

--

PVC Pass Troughs

PVC Circles

Barbell Good Mornings

Squat Therapy

Strength and Power

--

Press 

3 x 5

W.O.D.

--

21-15-9

Dumbbell Front Squats (50m, 35f)

Pushups 

"There is nothing wrong with change, if it's in the right direction."

~ Winston Churchill

The Mother's Day Tip of the Day

Celebrate Mother's Day at the Zoo

The proceeds benefit women in transition.