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Archive for January, 2016

February 1, Athletic Development

Posted by Jenn on January 31,2016

Warm Up Strength Session 3×12 Back Squat 3×12 DB Plank Rows 3×12 Alternating K2E  (Ground) Athletic Development  12 Intervals 5  Chalice Squat 5 Push Ups 5 Pull Ups 15 Sec Rest Core 25 GHD Sit ups Cool Down and Recovery  Coach Swagar’s Quote of the day:”How people treat you is their karma; how you react […]

January 31, Athletic Development

Posted by Jenn on January 30,2016

Sunday Fun Day

January 30, Athletic Development

Posted by Jenn on January 29,2016

Warm Up Strength Session 3×1 Lengths Plank Sled Pulls 3×6 Banded Straight Arm Pull Downs Athletic Development  3 Intervals 12 Dead Lifts 8 K2E 500 M Row 2 Min Rest Increase the Row distance each Interval by 250 M Core 25 Med Ball Sit Ups Cool Down and Recovery Coach Swagar’s Quote of the day: […]

January 29, Athletic Development

Posted by Jenn on January 28,2016

Warm Up Skills Session 3×3 Muscle Ups Athletic Development 3 Rounds With a Partner Complete 100 Pistols 50 Push Press 25 Box Jumps Core 8 GH Raises 10 Banded Dead Bugs Cool Down and Recovery Coach Swagar’s Quote of the day: “The starting point of all achievement is desire.”Napoleon Hill    

Great leaders embrace the Power of Speech.

Posted by Jenn on January 28,2016

Did I get your attention with the ab’s on this young lady? Let’s examine this click bait with a bit of a different spin. A quality leader or coach is often very well spoken and can use positive phrases effectively. They can speak their mission and vision with a tone of empowerment and inspiration.  Conversely; […]

January 28, Athletic Development

Posted by Jenn on January 27,2016

Warm Up Strength Session 3×3 Clean and Jerk (90 Sec Rest) 3×6 AYTY Athletic Development  10 Min Amrap 50 Double Unders 30 Kettle Bell Snatch 10 Pull Ups Core   3x Max Plank Cool Down and Recovery Coach Swagar’s Quote of the day :”A creative man is motivated by the desire to achieve, not by […]

January 27, Athletic Development

Posted by Jenn on January 26,2016

Warm Up Strength Session 3×8 Split Squat 3×2 Lengths Reverse Sled Drag (60 Sec rest) Athletic Development  5 Intervals 9 Thrusters 7 Sumo Dead Lift 5 Ring Dips 30 Sec Rest Core  Tabata Hollow Rocks Cool Down and Recovery  Coach Swagar’s Quote of the day: ” Saying your the best does not make you the […]

January 26, Athletic Development

Posted by Jenn on January 25,2016

Warm Up Strength Session 3×12 Goblet Squat 3×12 Powell Raises Athletic Development With a 12 Min Time Cap Every round the OHS increases 12 Over Head Squat 9 T2B 6 C2B Pull Ups Core  50 Sit Ups Cool Down and Recovery Coach Swagar’s Quote of the day: “The starting point of all achievement is desire.”Napoleon […]

January 25, Athletic Development

Posted by Jenn on January 24,2016

Warm Up WORKOUT 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the […]

The Rolling Stones said it really well “You can’t always get what you want…” This song, now decades old, addresses a universal truth. Here’s the rest of the refrain: “You can’t always get what you want . . . But if you try sometimes You just might find You get what you need” (Rolling Stones) […]