Labour Day Holiday. FOOTBALL GAME???
Chest and Trap Health Skills Session 3×8 Fast Clean Pulls High Hang Cleans Hollow Rocks Wod 5×5 5 sets of 5 with 60 sec rest Clean and Jerks Bonus Round Coach Swagar’s Quote of the day: “Anything worth doing is worth giving it your all.” Jenn Swagar
Hip Mobility Strength Session 3×8 Tricep Push Ups Dumb Bell Military Press 3:2:1 GHD Sit Ups Wod 4 Intervals 10 OHP 20 Thrusters 60 Seconds Rest Coach Swagar’s Quote of the day: “Don’t just do things simply for the sake of doing them.”
Lat Health Strength Session 3×8 Snatch Grip Dead Lifts Wide Grip Rows 3:2:1 Side Lunges Wod 5 Min Amrap 10 Power Snatch 10 V-Ups 2 Min Rest 800 M Run Coach Swagar’s Quote of the day: “If you want to be ahead, you must constantly strive to better yourself.” Jenn Swagar
Spine Stability Skills Session 3×5 Cart Wheels Donkey Kicks Backward Rolls Practice Hand Stand Walks L-Sit Max time Wod 12-9-6-3 Hand Stand Push Ups Pistols Coach Swagar’s Quote of the day:”Without knowledge, judgment becomes intuition, and decision-making becomes guessing. ” unknown
Shoulder Health Strength Session 4×6 Deficit Dead Lift 2″ Pause AYIY Wood Choppers 4×2 Lengths Sled Drags Wod 21-15-9 Dead Lifts Dumb Bell Snatch Coach Swagar’s Quote of the day: “Do you think outside the box, or do you do the same thing day in and day out?”
Hip Mobility Strength Session 3×8 Bench Press 4:1:2 Banded Rows Lateral Raises V-Ups Wod 10-1 Push Press 1-10 Thrusters Coach Swagar’s Quote of the day:”Fear comes in many forms, and being able to push past that comfort zone and find the will to succeed is a huge part of being a great leader. ”
Sunday FUN DAY Who will it be? What will you do? Sunday is a day to test your fitness, more movements in realms we do not usually work in.
Glute Health Strength Session 3×8 Over Head Press 3:2:x Dumb Bell Rows 3:2:3 Hollow Rocks Ring Pull Ups Wod 1 Mile Run 30 T2B 20 Wall Balls 10 Hand Stand Push Ups 1600 M row Coach Swagar’s Quote of the day: “Do you have what it takes to face fear?” Jenn Swagar