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. 

Rest - Weekend

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....