November 24, 2018
Hey Everyone! Just another reminder that coach John K is away for the weekend and will not be running his […]
November 22, 2018
Warm Up “bring sally up” then 2x 6ea w/ empty barbell (done as a group) hang clean shrug hang clean […]
November 21, 2018
Warm Up 3 Rounds, 1:00 ea 1. row (technical) 2. Kettlebell windmill (30sec L/R) 3. Yoga flow push up then […]
November 20, 2018
Warm Up Tabata alternating (4 rounds) pause goblet squat Superman/arch hold rest 1:00 Tabata alternating (4 rounds) reverse samson lunge […]
November 19, 2018
Warm Up 12:00 running clock 20 dowel passovers 100m single arm overhead dumbbell walk (switch arms half way) 8 Controlled […]
November 18, 2018
Warm Up 3 Rounds Min 1 – Run 200m Min 2 – Banded split squat right + left (switch at […]