August 24, 2017
HAPPY BIRTHDAY COACH JOHN! John’s 50th birthday is technically on Saturday, the 26th, but we’re going to celebrate today with […]
August 23, 2017
Warm-up: Dolphin run 2 rounds 15 (banded or Bar)good morning 10 hollow rocks Mobility: Banded OH distraction or shoulder smash […]
August 22, 2017
Warm-up: 3-4 minutes Double under practice Then, with Dumbells; (2 rounds) 10 strict press left arm 10 strict press right […]
August 21, 2017
Warm-up: 3 rounds: Run 200m 10 skate jumps 10 banded lat pull down 10 back extension Mobility: Couch stretch or […]
August 20, 2017
Warm-up: Row 400m, then (3 rounds) 5 low rings pull up (false grip, sitting position) or ring rows 5 fast […]
August 17, 2017
Warm-up: Marsh mile run OR 1600m row OR 50cal bike Mobility: 1. Anterior compartment smash 2/ 2. Banded wall squat […]