Lats and Shoulder health Skills Skills 3 x 6 Straight arm Pull Downs Ring Rows V ups Wod Partner Wod 2 Rounds 8 Stiff Legged Dead lift 8 Man Makers Other Partner Rows As a Team you must complete 6 Km Row. Coach Swagar’s Quote of the day: ““Keep your fears to yourself, but share […]
Skills Session 3 rounds 10 Weighted Push Ups 10 Weighted Sit Ups 10 Over Head Lunges Wod 3 Rounds 12 T2B 24 Ball Pass Throughs Max rep ring rows Coach Swagar’s Quote of the day: “To handle yourself, use your head; to handle others, use your heart.” ― Eleanor Roosevelt
Football Most. Come develop some agility, power and speed.
Spine Mobility Skills Session 3 x through Banded Sprints Banded Pull Throughs 30 Double Unders Wod 21-15-9 Power Snatch Over Head Side Lunges Coach Swagar’s quote of the day: “Our chief want is someone who will inspire us to be what we know we could be.” ― Ralph Waldo Emerson
Hip Mobility Skills Session 3 sets, 8 reps Frankenstein Squats High Hang Cleans Strict Pull Ups Wod 8 min Emom 5 Burpees 1 Clean and Jerk Coach Swagar’s Quote of the Day: “The mediocre teacher tells. The good teacher explains. The superior teacher demonstrates. The great teacher inspires.” ― William Arthur Ward
Hip Mobility Skills Session 3×10 reps Bench Press Hand Stand Push Up Skull Crushers Wod 10 Min Amrap 5 Dumb Bell Thrusters 7 Dumb Bell Snatch 9 Dumb Bell Push Ups 11 V Ups Coach Swagar’s Quote of the day: “A leader is best when people barely know he exists, when his work is done, […]
Leg Health Skills Session 4 sets, 8-10 reps Back Squat Kettle Bell Pistols Squats 12kg Back Extensions Wod 15 Min Amrap 2 Turkish Get Ups 4 Over Head Squats 8 Snatch grip Dead Lift 16 Hollow Rocks Coach Swagar’s Quote of the day:”Desire of having is the sin of covetousness.” William Shakespeare
“The Don” For time: 66 Deadlifts, 110 pounds 66 Box jump, 24 inch box 66 Kettlebell swings, 1.5 pood 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55 pounds 66 Wall ball shots, 20 pound ball 66 Burpees 66 Double-unders U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to […]
Should Mobility Skills Session 5 Sets of 5 Push Press 3 Push Jerk 1 Spilt Jerk 3 Min Rest Wod Partner Wod Complete 10 rounds of: 10 Wall Balls 100 M Row Coach Swagar’s Quote of the day: “A creative man is motivated by the desire to achieve, not by the desire to beat others.” […]
Most Football Sunday. Come have some fun trying new things and being an athlete!!! Train like a football player.