Dynamic Warmup 

--

PVC Pass Troughs

PVC Circles 

Barbell Good Mornings

PVC Back Squat (Coaches Tempo)

PVC Deadlift  (Coaches Tempo)

Strength and Power

--

Back Squat 

3 x 5 

Deadlift 

1 x 5

Chinups

3 x Max Rep

W.O.D.

--

33 Burpees in 1:30

If you can not complete the above task, do so again adding :15, and 

continue to do so until completed.

"Burpees Suck."

~ Everyone

The Go Green Tip of the Day

Lavera Sunscreen

Organic mineral based sunscreen. SPF 40 and safe for all.

Dynamic Warmup

--

Walking Quad Stretch - 10 yards

Walking Ham Stretch - 10 yards

Walking One Leg Squats - 10 yards

Walking Lunge and Twist - 10 yards

Jog 100 yards

Deep Squat Holds - :10 :15: :30

Spidermans - 3 each

Cossack Stretch - 5 each

Run 50 yards

Toe and Heel Raises - 50 each

Sprints 20 yards - 75% maximum speed

W.O.D.

--

800 meter sprint

600 meter sprint

400 meter sprint

200 meter sprint

100 meter sprint

50 meter sprint

Rest between rounds is the amount of time it took you to complete the previous round.

Your total time to complete, is your time.

"Out of difficulties grows miracles."

~ Jean De La Bruyere 

The Go Green Tip of the Day

Philly to New York?

Amtrak it.

Have a great Memorial Day!

Today, create a workout that you can do with your family and friends. Go for a run, lift heavy, enjoy a bike ride, 

teach everyone to squat!!

Just have fun.

"A hero is someone who has given his or her life

 to something bigger than oneself."

~ Joseph Campbell

Dynamic Warmup

-- 

Track Warmup

W.O.D.

-- 

Find a big hill

Run the big hill

5 x's

"A horse gallops with his lungs,

Perseveres with his heart,

And wins with his character."

~ Tesio

The Go Green Tip of the Day

Greener Horsekeeping

10 top ways to make your horse barn more eco-friendly.

Dynamic Warmup

--

PVC Pass Troughs

PVC Circles

PVC Ghost Pulling Kife

Barbell Good Mornings

Inch Worms

Strength and Power

--

Deadlift

1 x 5

Power Clean

3 x 3 

Weighted Chins

5 x 1 

W.O.D.

--

200 Situps 

"For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer.

~ Arnold 

The Go Green Tip of the Day

Green Paper Products

Biodegradable Products and Compostable Green Products

Dynamic Warmup

--

Walking Quad and Ham Stretches 

Walking Lunge and Twist

Reverse Walking Lunge and Twist

Jog 50 yards

Pose Running Drills

Sprint 10 yards 50%

Pose Running Drills

Sprint 10 yards 75%

W.O.D.

--

Sprints

50 yards x 20

"It is a dream until you write it down,

then it is a goal."

~ Anonymous 

The Go Green Tip of the Day

Dog Collars and Leashes 

I bet you didn't know that nylon dog collars emits nitrous oxide - a greenhouse gas. 

Replacing your dog collar with friendly organic materials is the right choice.

GET WELL JIM.

Dynamic Warmup

--

Inch Worms 5 x's

Bridges 3 x's

Back Squat Therapy

Strength and Power

--

Back Squat 

3 x 5

Pullups

3 x Max Reps

Dumbbell Situps

3 x 8 - 12

Pushups

3 x Max Reps 

"When a warrior learns to stop the internal dialogue, 

everything becomes possible;

 the most far-fetched schemes become attainable."

~ Carlos Castaneda

The Go Green Tip of the Day

Green Grow Farms

Philly's grower of flowers, food, and neighborhoods.