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Archive for October, 2015

November 1, Athletic Development

Posted by Jenn on October 31,2015

Sunday Fun Day   Most tactical Registered class.

October 31, Athletic Development

Posted by Jenn on October 30,2015

Warm Up Strength Session A1) 15 Min of Push Jerks 5 Reps with 120 sec Rest B1) 3×1 Length Sled Pull B2) 3×1 Monster Walk Athletic Development  In teams of 3 Two people working at a time Complete: 200 Pull Ups 200 Push Ups 200 Bar Bell Thrusters 200 Double Unders Coach Swagar’s Quote of […]

October 30, Athletic Development

Posted by Jenn on October 29,2015

Warm Up Strength Session A1) 15 Min of Cleans 5 reps at the same weight with 90 Sec Rest B1) 5×6 Heavy Front Squat ( 75%) 60 Sec Rest Tempo 43×1 Athletic Development 3 Intervals 1000 M Row 10 Dumb Bell Snatch 10 Dumb Bell Press 60 Sec Rest Cool Down and Recovery Coach Swagar’s […]

October 29, Athletic Development

Posted by Jenn on October 28,2015

Warm Up Strength Training A1) 3×8 ( per Leg) Bulgarian Split Squat (90 Sec Rest) A2) 3×8 AYIY ( 90 Sec Rest) Athletic Development  5 – 2 minute Rounds with 2 Min rest  Between Each Round Round 1 12 Push Press 8  Burpees 4 VUps 2 Min Rest Round 2 8 Push Jerk 4 Reverse […]

October 28. Athletic Development

Posted by Jenn on October 27,2015

Warm Up Strength Session A1) 15 Min of Snatch 5 reps with 90 sec rest B1) 7×3 Over Head Press ( 21×1) 30 Sec rest B2) 7×3 Strict  T2B ( 30 Sec Rest) Athletic Development  4 Rounds 50 Double Unders 25 Wall Balls 5  Pull Ups Coach Swagar’s Quote of the day ” Success is not […]

October 27, Athletic Development

Posted by Jenn on October 26,2015

Warm Up Strength Session A1) 6×4 Spilt Jerks ( 120 Sec Rest) B1) 4×10 Single Legged Dead Lift ( 30 Sec Rest) B2) 4×10 Ring Rows ( 30 Sec Rest) Athletic Development  For time: 400 M Run 30 Over Head Kettle Bell Lunges 30 Kettle Bell Clean and Jerks 30 Kettle Bell Sumo Dead Lift […]

October 26, Athletic Development

Posted by Jenn on October 25,2015

Warm Up Strength Session A1) 10 Minutes of Hand Stand Walk or Progressions B1) 3×12 Banded Plank Rows ( 15 Sec Rest) B2) 3×12 Kettle Bell Roll Outs ( 15 Sec Rest) B3) 3×12 Floor Press ( 15 Sec Rest) Athletic Development  12 Min Amrap 6 Ring Dips 8 Pistols Squats 10 Box Jumps Coach […]

October 25, Athletic Development

Posted by Jenn on October 24,2015

Sunday Fun Day 10:30 – 11:30 Mostactical 12:00-2:00 Registered Course. Is canceled as Jeff is at Kokoro

October 24, Athletic Development

Posted by Jenn on October 23,2015

Warm Up Strength Session A1) 5×3 Muscle Ups ( 90 Sec Rest) B1) 5×6 Hand Stand Push Ups ( 20 Sec Rest) B2) 5×6 Front Rack Lunges  ( 20 Sec Rest) Athletic Development 3 Series 5×6 Pull Ups with 15 Sec rest and 1 Min Between Series Cool Down and Recovery Coach Swagar’s Quote of […]

October 23, Athletic Development

Posted by Jenn on October 22,2015

Warm Up Strength Session A1) 6×4 Snatch ( 90 Sec Rest) B1) 5×3 C2B Pull Ups (30 Sec Rest) B2) 5×5 Man Makers  (30 Sec Rest) Athletic Development 10 Min Amrap 2 shuttles (There and Back ) 20 Mountain Climbers 20 Kettle Bell Snatch Cool Down and Recovery Coach Swagar’s Quote of the day:” Confidence […]