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Archive for July, 2015

August 1, Athletic Development

Posted by Jenn on July 31,2015

Warm Up Strength Session A1  5×6 Heavy Front Squat (4310) 60Sex Rest B1  2×6 Wall Angels B2 2×12 Scapular Push Ups Athletic Development  8 Intervals 10 Push Ups 8 C2B Pull Ups 45 Sec Rest Cool Down and Recovery Thoracic Health Coach Swagar’s Quote of the day: “Talent is a flame. Genius is a fire.” Bernard […]

July 31, Athletic Development

Posted by Jenn on July 30,2015

Warm Up Strength Session 3×12 Glute Max Kick Backs 3×12 Rotational Dead Lifts 3×12 KB Over Head Squat Athletic Development  100 Double Unders 80 Mountain Climbers 60 Wall Balls 40 Goblet Squats 20 Power Snatch Coach Swagar’s Quote of the day: “Talent is a flame. Genius is a fire.” Bernard Williams

July 30, Athletic Development

Posted by Jenn on July 29,2015

Warm Up Strength Session A1  7×3 Push Press ( Tempo 2ox1)  Rest 180 Sec B1  3×2 Lengths Monster Walks B2  3×10 GHD Sit Ups Athletic Development  3 Rounds 8 Man Makers 2 Rope Climbs 1 lap Coach Swagar’s Quote of the day: “We may pass violets looking for roses. We may pass contentment looking for […]

July 29, Athletic Development

Posted by Jenn on July 28,2015

Warm Up Strength Session 4×10 Single legged Dead Lift ( 120 sec rest) 4×10 Tea Cup Lunges 4x Max Side Bridge Athletic Development 6 Intervals 10 Kettle Bell Snatch 250 M Row 45 Sec Rest Coach Swagar’s Quote of the day: “Man never made any material as resilient as the human spirit.” Bernard Williams

July 28, WOD

Posted by Jenn on July 27,2015

Warm Up Strength Session 4×4 Skin the Cats 4×8 Straddle Raises 4×8 Lunge to  Hand Stand Hold Athletic Development 10 Min EMOM 3 Hand Stand Push Ups 6 Alternating Pistols Coach Swagar’s Quote of the day:”We grow a little every time we do not take advantage of somebody’s weakness.”Bernard Williams

July 27, WOD

Posted by Jenn on July 26,2015

Warm Up Strength Session A1 5×8 Strict Chin Up 60 Sec rest A2 5×8 Snatch Grip Rows 30 Sec rest A3 5×2 lengths Sled Pull 30 Sec Rest Athletic Development 4 Rounds 1 Farmer Carries Up the Hill 15 Air Squats Cool Down and Recovery Trap and Lat Health   Coach Swagar’s Quote of the […]

July 25, WOD

Posted by Jenn on July 24,2015

GAZA

July 24, WOD

Posted by Jenn on July 23,2015

Warm Up Strength Session 4×8 Over Head Press ( 31×0) 120 Sec Rest 2×12 DB Plank Rows 2×12 Powell Raises ( 3131) Athletic Development 10-1 Front Squat 1-10 Sit Ups Cool Down and Recovery Hip Flexors Coach Swagar’s Quote of the day: ” According to the American Academy of Sport Medicine: Youth Strength training with maximal […]

July 23, WOD

Posted by Jenn on July 23,2015

Warm Up Strength Session A1  6×4 Dead Lift ( 2010) Rest 120 Sec A2  6×6 Ring Dips A3 6×6 K2E Athletic Development 4 Rounds 250 M Row 15 Power Snatch 10 Burpees Coach Swagar’s Quote of the day: ” Question those who call themselves EXPERTS!!” Is it self Proclaimed?

July 22, WOD

Posted by Jenn on July 21,2015

Warm Up Strength Training A1 4×10 Bench Press ( 30 Sec Rest) A2 4×10 Tall Step Ups ( 30 Sec Rest) A3 4×10 K2E ( 30 Sec Rest) Athletic Development Helen Three Rounds 400 meter run 21 Kettlebell  swing 1.5 Pood 12 Pull-ups Coach Swagar’s Quote of the day: ” Happy Happy Birthday Coach Lindsay […]