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Archive for April, 2015

May 1, WOD

Posted by Jenn on April 30,2015

Shoulder Health Skills Session 6×3 Split Jerk (Increasing Load) 3×8 C2B Pull Ups 3×8 Skater Squats Wod  4 Intervals 30 Seconds of Burpees 1 Min of Push Press 3 Min Rest Coach Swagar’s Quote of the day:”I am the wisest man alive, for I know one thing, and that is that I know nothing.” Plato, The Republic

April 30, WOD

Posted by Jenn on April 29,2015

Lat and QL Health Skills Session 3×12 Single Legged Dead Lift 3×8 T2B 3×8 Hand Stand Push Ups 3×2 Sled Pulls Wod For time 60 Double Unders 40 Kettle Bell Swings 20 Front Squat 40 Kettle Bell Clean and Jerks 60 Double Unders Coach Swagar’s Quote of the day: “There is a plan and a […]

April 29, WOD

Posted by Jenn on April 28,2015

Hamstring and Gluteal Health Skills Session 3×8-10 Over Head Press 3×8 K2E 3x Side Lunges 3x Planche ( 1Min) Wod 8 Min Amrap 6 Power Snatch 4 Hang Snatch 2 Rope Climbs Coach Swagar’s quote of the day: “The whole purpose of education is to turn mirrors into windows.”Sydney J. Harris

April 28, WOD

Posted by Jenn on April 27,2015

Hip Mobility Skills Session 3×16 Pistols (Alternating legs) 3×6-8  Thrusters (Increase Weight if you can complete unbroken set) 3xHollow Body Hang (15 Sec) 3xSuperman Hang (15 Sec) Wod 12 min Row ( Base your pacing off your 1000m pace- 90%) Coach Swagar’s Quote of the day:”The purpose of human life is to serve, and to […]

April 27, WOD

Posted by Jenn on April 26,2015

Body Health Skills Session 3×8-10 Over Head Squats 3×8 Ring Dips 3×8 KB Roll Outs Wod 3 Rounds 400 M Run 12 Burpee Box Jumps 12 Pull Ups Coach Swagar’s Quote of the day: “Our prime purpose in this life is to help others. And if you can’t help them, at least don’t hurt them.”Dalai […]

April 26, WOD

Posted by Jenn on April 25,2015

Sunday Fun Day

Pelvic Floor and Squatting , Part 2

Posted by Jenn on April 25,2015

Pelvic Floor and Squatting 2 In part one I spoke about the pelvic floor and squatting. That if an athlete has an anterior shift in the hip (a butt wink/tuck) then they are compromising the pelvic floor. This is usually caused by gluteal muscle not working properly, so it is imperative to have properly engaged […]

April 25, WOD

Posted by Jenn on April 24,2015

Back Health Skills Session 3×8 Back Squat at 70% 3×12 Good Mornings 3×8 Hand Stand Push Ups Wod 3 Intervals 1000 M Row 20 KB Over Head Squat 20 KB Push Press 2Min Rest Coach Swagar’s Quote of the day:  “Your true potential can be discovered: the moment you live your dreams, not because of […]

April 24, WOD

Posted by Jenn on April 23,2015

Hamstring Health Skills Session 3×12 Skater Squats 3×12 Speed Skater Lunges 3×12 Pendulum Squats ( Two KB ) Wod 100 Double Unders 20 T2B 50 Lunge Wall Ball Shots 20 T2B 50  Wall Ball Shots 20 T2B 100 Double Unders Coach Swagar’s Quote of the day: . ” Freedom to be true to you potential is […]

April 23, WOD

Posted by Jenn on April 22,2015

Hip Mobility Strength Session 3×8 Banded Pull Throughs 3×8 Evil Wheels 3×2 Rope Climbs Wod  3×5 Dead Lift at 50% 3×3 Dead Lift at 60-70% 3×1 Dead Lift at 80-90% Coach Swagar’s Quote of the day: “Seek opportunities to show you care. The smallest gestures often make the biggest difference.” John Wooden