Dynamic Warmup

--

Inch Worms 5 x's 

Bridges 3 x's

Standing Windmills 7 x's

Cossack Stretch 5 x's

Heel to Toe Raises 30 x's 

Strength and Power

-- 

Deadlift 

1 x 5 

Chinups

3 x Max reps

W.O.D

--

21-15-9

Dumbbell Squat Thrusters (50/35)

Dumbbell American Swings (50 / 35)

Burpees 

"I was a lousy hitter in May doing the same things 

that made me a great hitter in June."

~ Carl Yastrzemski

The Go Green Tip of the Day

Green Jobs Philadelphia

This organizations is trying to make it easy for  

Philadelphians to offer and request green jobs.

Dynamic Warmup

--

CF Love Track Warmup

W.O.D.

--

2 Mile TT

"Discipline is the soul of an army. 

It makes small numbers formidable;

procures success to the weak, and esteem to all."

~ George Washington

The Go Green Tip of the Day

Gym Cups

Does your gym use paper cups for your water usage. 

Get them to stop or bring a bottle for you to use!!!

Dynamic Warmup

--

PVC Pass Troughs x 30 

PVC Circles x 15 

PVC Good Mornings x 8 

PVC Back Squats x 20 

PVC Front Squats x 15 

PVC Overhead Squats x 10 

Strength and Power

--

Back Squat

3 x 5 

Pullups

1 x Max Reps

W.O.D.

--

25 Pushups

50 Situps

25 Pushups

50 Situps

25 Pushups

50 Situps 

25 Pushups

50 Situps 

"Never bend your head. Always hold it high. 

Look the world straight in the eye."

~ Helen Keller

The Go Green Tip of the Day

Eat Paleo

If you eat your fruits and vegetables, 

your actually saving the environment. 

All that processed junk, creates a serious amount of waste.  

ALWAYS DO FULL SQUATS

Partial squats are never good.

They neglect the hips and hamstrings.

When an athlete stops above parallel

His knee joints are forced to halt the

Downward momentum.

But once the athlete goes below parallel

that stress is transferred to the more

Powerful groups in the hips, hamstrings,

And adductors.

Full squats keep all these muscle groups

Proportionately strong.

Bill Starr

Strength Coach

John Hopkins University

Sept. 1997

TGIF.

Dynamic Warmup

--

PVC Pass Troughs

PVC Circles

PVC Ghost Pulling Knife

PVC Good Mornings

PVC Trunk Twists

Strength

--

Press

3 x 5 

W.O.D.

--

Hill Sprint

50 Swings

Rest (Walk Down the Hill)

-

Hill Sprint

50 Pushups

Rest 

-

Hill Sprint

50 Russian Swings

Rest

_

Hill Sprint 

50 Squats

"Life is a challenge, meet it."

~ Mother Theresa 

The Go Green Tip of the Day

Phone Books

Call to stop your phone book delivery 

and use an online directory instead.

Dynamic Warmup

-- 

CFL Track Warmup

W.O.D.

--

Run: 45 Min TT

"There is no challenge more challenging

 than the challenge to improve yourself."

~ Michael Staley

The Go Green Tip of the Day

One Day of No Tv

Try it, see if it kills you.

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.