Dynamic Warmup

--

PVC Dislocates

DB Arm Bars

Trunk Twists

Bridges

Cossack

Strength and Power

--

Press

1RM

Push Press

Press 1RM x Max 

W.O.D.

--

100 Burpees

"Laziness may appear attractive, but work gives satisfaction."

~ Anne Frank

Simple Productivity

Attack something you may have been putting off.

Change the light bulbs, fix that screen door, whatever it may be!!

Stairs

Dynamic Warmup

--

PVC Dislocates

PVC CIrcles

PVC Good Mornings

CFL Pushup Complex

W.O.D.

--

"Stairs"

Stairs x 50

(Stadium, Art Museum, Manayunk, etc.)

"When you get that nice celebration coming into the dugout and you're getting your ass hammered by guys - there's no better feeling than to have that done."

~ Matt Stairs, After Beating LA in NLCS

Simple Productivity

Make a list.

Do your list.

Dynamic Warmup 

--

PVC Dislocates

PVC Good Mornings

Inch Worms

Bridges

Cossack

Strength and Power

--

Deadlift 

1 x 5

Pushup Variations

(Try Weighted, Clapping, Elevated)

W.O.D.

--

10 American Swings

5 Russian Swings

10 Rounds 

(53m, 35f)

"I Believe. Always. I always believe that I have within me the potential to do something unique and do whatever I set my mind and actions to do."

~ Jim Hellwig aka "The Ultimate Warrior"

Simple Productivity

Check out 50 Frugal Tips for Living

Dynamic Warmup

--

Pushup Complex

Pose Running Drills

W.O.D.

--

800 Meter Run

600 Meter Run

400 Meter Run

200 Meter Run

400 Meter Run

600 Meter Run

800 Meter run

Rest period is the time of your last run.

"Cowards die many times before their actual death."

~ Julius Caesar

Simple Productivity

 How to stop acting like a big baby!!

Dynamic Warmup

--

PVC Dislocates

PVC Circles

Barbell Good Mornings

Forward Rolls

Skin the Cats

Strength and Power

--

Back Squat 

3 x 5

W.O.D.

--

15 Dumbbell Lunges (35m, 25f)

7 Dumbbell Presses (35m, 25f)

AMRAP 7:00 

"I kill myself for my body"

~ Unknown

Simple Productivity

Planning your meals the night before 

makes for an easy start to your Monday.

Dynamic Warmup

--

PVC Dislocates

PVC Circles

PVC Good Mornings

PVC Overhead Squats

W.O.D.

--

3 Rounds

1:00 Barbell SDHP (95m,65f)

1:00 Pushups

1:00 Power Cleans (95m,65f)

1:00 Squats

1:00 Russian Swings (53m, 35f)

1:00 Rest

"The more you sweat in peacetime, the less you bleed during war."

~ Chinese Proverb

Simple Productivity 

How Giving Changes Everything

Dynamic Warmup

--

CFL Track Warmup

Pose Running Drills

W.O.D.

--

2 Mile TT

"If you could kick the person in the pants responsible for most of your trouble, you wouldn't sit for a month."

~ Teddy Roosevelt

The Go Green Tip of the Day

Eco-Friendly Surf Gear

Surfing with these green products makes our green sport even greener.