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Archive for May, 2015

June 1, WOD

Posted by Jenn on May 31,2015

Adductor and Hamstring Health Skills Session 3×12 Goblet Squats 3×12 Speed Skaters lunges 3×12 Kettle Bell Rows Wod 15 Min Amrap 1o Over Head Squats 20 Double Unders ( Each Round increase your Double Unders by 10) Coach Swagar’s Quote of the day: “I’ve failed over and over and over again in my life and […]

May 31, WOD

Posted by Jenn on May 30,2015

Sunday Fun Day

May 30, WOD

Posted by Jenn on May 29,2015

Lat and QL Health Skills Session 3x 20 Sec Hollow Hangs/Supper Man Hangs 3×12 Single Legged Dead Lift 3×6 Tall Box Jumps Wod 20 Min Amrap 10 Man Makers 8 Burpee Box Jumps 6 K2E Coach Swagar’s Quote of the day: “In order to succeed, we must first believe that we can.”Nikos Kazantzakis  

May 29, WOD

Posted by Jenn on May 28,2015

Body Health Skills Session 3×10 Back Squat ( 22110 3×10 Flat Bench Dumb Bell Rows ( 2111) 3×10 Strict T2B Wod 5 Intervals 2 Rope Climbs 1 Lap 60 Secs Rest Coach Swagar’s Quote of the day: “Our greatest weakness lies in giving up. The most certain way to succeed is always to try just […]

MOST POST: Open Minded Coaching

Posted by Jenn on May 28,2015

MOST POST   Open Mind One of the main attributes a quality coach should possess is an open mind. If you look at the dictionary version an open mind is a, ‘ mind receptive to different ideas and opinions’. For those who feel strongly about sticking with a formally documented (and generally accepted?) definition, I will […]

May 28, WOD

Posted by Jenn on May 27,2015

Back Health Skills Session 3×6 Lunge to Hand Stand Hold 3×8 Behind the Neck Press 3×12 Skater Squats Wod For time 1000 M row 30 Wall Balls 30 Pull Ups 30 Burpees 1000 M Row Coach Swagar’s Quote of the day: ” The secret to securing victory is in the organization of the non-obvious.” Marcus […]

May 27, WOD

Posted by Jenn on May 26,2015

Chest and Trap Health Skills Session 3×12 Over Head Press 3×2 Lengths Slep Pull 3×12 Back Extensions Wod 12 Min Amrap 10 Kettle Bell Swings 8 Kettle Bell Over Head Squats 6 Kettle Bell Roll Outs Coach Swagar’s Quote of the day: ” Communication leads to Community, that is, to understanding, intimacy and mutual valuing.” […]

May 26, WOD

Posted by Jenn on May 25,2015

Quad Health Skills Session 3×6 Hand Stand Push Ups 3×8 Prone Trap Raise 3×8 Narrow Grip Over Head Squat Wod 10-1 Power Clean and Jerk and Ring Dips Evens are Power cleans and Jerks, Odds are Ring Dips 10-8-6-4-2 Power Clean and Jerk 9-7-5-3-1 Ring Dips Coach Swagar’s Quote of the day: ” Physical Fitness […]

May 25, WOD

Posted by Jenn on May 25,2015

Hip Health Skills Session 3×12 Glute Med Walk 3×12 BarBell Jump Squat 3×12 ( 6 a side) BarBell Step Up Wod 3 sets 3 min Amrap 400 M run Max Air Squats 2 Min Rest

May 22, WOD

Posted by Jenn on May 21,2015

Hip Mobility Skills Session 3×10 Dead Lift (2111) 3×2 Rope Climbs 3×12 Side Lunges Wod 7 Min Amrap 15 Wall Balls 15 Box Jumps Coach Swagar’s Quote of the day: “The energy of the mind is the essence of life.”Aristotle