10 Min of Body Health Skills Session 3×10 Archer Push Ups Skull Crushers Cross Over Archers Wod 6 Intervals with 30 Sec rest 10 Bench Press 20 Kettle Bell Clean and Jerks Coach Swagar’s Quote of the day:”Your life will improve only when you take small chances, and the first and most difficult chance you […]
Last OPEN work out of 2014. Come out to cheer on the MOSTIES and others in the last work out of the season.
Shoulder Health Skills Session 3×12 Dumb bell Side Step ups Glute med walk V ups Wod For Time: 20 Front Squats 40 Double Unders 15 Front Squats 40 Sit Ups 10 Front Squats 40 Double Unders 5 Front Squats 40 Sit Ups Coach Swagar’s Quote of the day: “The same girl who laughs and talks […]
10 Min of Body Health Skills Session 3×6 Scarecrow Cleans Clean Pulls Tall Cleans Wod 8 Min Emom 2 Cleans 4 C2B Pull ups Coach Swagar’s Quote of the day: “Most folks are as happy as they make up their minds to be.”Abraham Lincoln
Leg Health/ Hip Mobility Skills Session 3×12 Banded Lat Pull Down Lateral Raises Single Leg Dead Lifts Wod 15 Min Amrap 10 Push Jerks 12 Sumo Dead Lifts 14 Hollow Rocks 1600 M Row Coach Swagar’s quote of the day: “Happiness is not something ready made. It comes from your own actions.” Dalai Lama
Calf and Ankle Health Skills Session 3×12 Cross Over Victory Scapular Push Ups GHD Sit Ups Wod 3 Rounds 5 Power Cleans 7 Front Squat 9 Front Rack Lunges 11 Over the Bar Burpees Coach Swagar’s Quote of the day: “Don’t cry because it’s over, smile because it happened.” ― Dr. Seuss
Lat and Shoulder Health Skills Session 3×12 Banana Hollow Rocks Donkey Kicks ( 6) Hand Stand Holds Wod 20 Min Amrap 3 Burpee Bar Muscle Ups 8 Split Snatch 3 Hand Stand Push Ups 8 Over Head Squat Coach Swagar’s quote of the day: ” When setting goals, they should answer the highly specific questions […]
Coach Bell with FUNDAY SUNDAY. Open Work out 14.4 Plus Teams will be competing at the Affiliate Championship Series in Okotoks. Come cheer on your MOSTIES!!
Spine Stability Skills Session 3×10 Jerk Dips Jerk Balance Split Jerks Wod 15 Min Amrap 5 Power Cleans 5 Split Jerks 250 M Run Coach Swagar’s Quote of the day:”Time-related,setting a “due date” to meet goals not only keeps you on track, but it prevents pesky daily roadblocks.” Jenn Swagar Come support the MOSTIES competing […]