Month: May 2018

Friday, 060118

  Activation 1 min bike **arms only 2 min bike @70-80% 15 banded goodmorings 20 alt banded side steps 10 kang squats # Warm-up :30 sec rolling out upper thoracic 7-10 swings/kips on rig x2 – 2 Rounds 10 easy pulls/5 hard pulls on rower x2 **1st Rnd strapless, 2nd Rnd feet strapped 5 burpees …

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Wednesday, 053018

  Prep 2-3 mins mashing upper thoracic :60-:90 sec mash out traps w/BB 2-3 mins rolling out hip flexors # Activation 10-12 single arm banded tricep extensions 10-12 banded upright pulls**wrist no higher than elbows 8-10 Push-up scap retractions **https://www.youtube.com/watch?v=MFaZPiOu6gE # Warm-up 550/475m row – 15 supermans 15 sit-ups 15 glute bridges 15 hollow rocks – …

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Monday, 052818

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. Join your affiliate or local affiliate for their community WOD **Modify as needed For those staying @home “Murph” 1 mile run 100pull-ups 200 push-ups 300 air squats 1 mile run **Perform As Run 20 rounds 5 …

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Saturday, 052618

  Prep 3-4 mins of constant dynamic movement @walking pace **make sure to get calves targeted # Activation 12 single straight arm lat pulldowns https://www.youtube.com/watch?v=SUEvPczIlWA 10 double plate chest press 12 single straight arm lateral lat pulldowns 10 ring rows x2 # Warm-up 3 mins of constant dynamic movement @jogging/running pace – 3 Rounds 3-5 …

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