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Archive for December, 2015

  Happy New Year Coach is not big on New Years Resolutions, I think that people need to be more mindful of others all the time and be grateful for all that they have and have the ability to do. If you do have a fitness resolution for 2016 and we can help you achieve […]

Home work out 3×6 Lunge to Hand Stand 3×6 Close Grip Push Ups ( Perfect form) 3×6 Air Squats with a 20 Sec hold at the bottom ( Perfect Form) Athletic Development  31 Burpees 31 Air Squats 31 Jumping Jacks Coach Swagar’s Quote of the day: ” Happy New Years, I can not wait to […]

December 30, Athletic Development

Posted by Jenn on December 29,2015

Warm Up Strength Session 3×8 Over Head Squat 3×8 Wide Grip Bent over Row 3×2 Lengths Suit Case Carry Athletic Development  20-18-16-14-12-10-8-6-4-2 Kettle Bell Front Rack Lunges Box Jumps Coach Swagar’s Quote of the day: “Success is not final, failure is not fatal: it is the courage to continue that counts.”Winston Churchill    

December 29, Athletic Development

Posted by Jenn on December 28,2015

Warm Up Athletic Development 8  Intervals – 90 Sec Rest 8 Front Squat 12 Virtual Shovels ( Barbell over a Box/bench) You can weight your barbell if you like Skills Session 3×6 Lunge to Hand Stand Holds 3×6 T2B 3×6 Bench Press Coach Swagar’s Quote of the day: “The greatest wealth is health.” ~Virgil g

December 28, Athletic Development

Posted by Jenn on December 27,2015

Noon Class Only. Warm Up Strength Session 5×5 Dead Lift ( 120 Sec Rest) Athletic Development  4 rounds 500 M Row 8 Power Snatch 16 DB Push Press Coach Swagar’s Quote of the day: “There’s lots of people in this world who spend so much time watching their health that they haven’t the time to […]

December 27, Athletic Development

Posted by Jenn on December 26,2015

The Gym is closed but here is a work out that you can do if you must. 12 Min Amrap 15 Air Squats 10 Air Squats 5 Close Grip Push Ups   Coach Swagar’s Quote of the day: ” The ability to be in the present moment is a major component of mental wellness.” Abraham Maslow

December 26, Boxing Day

Posted by Jenn on December 25,2015

Have a great day with family and friends. Cherish the things you have and remember to always show kindness to those that are less fortunate than yourselves.

December 25, Merry Christmas

Posted by Jenn on December 24,2015

From your Coaches and Therapists at MOST. Merry Christmas to you and your families.

December 24, Athletic Development

Posted by Jenn on December 23,2015

Drinking Egg Nog for TIME:  Merry Christmas

December 23, Athletic Development

Posted by Jenn on December 22,2015

Warm Up Skills Session 3×12 KB Snatch 3×12 KB Swing 3×12 KB Over Head Lunge Athletic Development 20 Minutes of work. Every 2 Minutes Perform one Round 5 Push Press 10 Dead Lift 15 Box Jumps Coach Swagar’s Quote of the day: “To live an uncommon life one needs to learn uncommon disciplines. “Mark Divine […]