image description

Archive for February, 2016

March 1, Athletic Development

Posted by Jenn on February 29,2016

Warm Up Athletic Development  12 Min Amrap 10 Hand Stand Push Ups 20 KB Clean and Jerk 40 Double Unders Strength Session 3×8 Push Press 3×8 Ring Rows 3×8 Chalice Movement Therapy 2x 10 Steps Primal Crawl Forward and Back 10- 90/90 Hip Drill Cool Down and Recovery Coach Swagar’s Quote of the day: ” […]

February 29th, Athletic Development

Posted by Jenn on February 28,2016

Warm Up Strength Session 3×8 Wide Grip Rows 3×8 Lat Pull Downs 3×8 Bicep Curls Athletic Development  4 Intervals 12 Push Ups 8 Dead Lifts 30 Sec Rest Core 4 Min Amrap 10 Banded Dead Bugs 10 Paloff Press 10 Low Band Wood Choppers Cool Down and Recovery Coach Swagar’s Quote of the day: Human behavior […]

Sunday Fun Day

Posted by Jenn on February 27,2016

Sunday fun day

February 27, Athletic Development

Posted by Jenn on February 27,2016

Warm Up Skills Session 10 Min Muscle Ups 3×3 Back Bends 3×3 Candle Sticks Athletic Development  15 Min Amrap 10 Ft Hand Stand Walk/ Bear Crawl 15 Kettle Bell Swings 20 Goblet Squats Conditioning 2×400 M Run Cool Down and Recovery  Coach Swagar’s Quote of the day: ” Education is the key to unlock the golden […]

February 26, Open Work Out 16.1

Posted by Jenn on February 25,2016

WORKOUT 16.1 Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb. Notes Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out […]

February 25, Athletic Development

Posted by Jenn on February 24,2016

Warm Up Strength Session A1) 3×8 Military Press ( 20 Sec Rest) A2) 3×8 Front Rack Lunges ( 20 Sec Rest) Athletic Development 10 Min Emom 4 Thrusters 4 Bar Facing Burpees Core 5 Min Amrap 10 Hollow Rocks 10 Reverse Sit Ups 10 Evil Wheels Cool Down and Recovery Coach Swagar’s Quote of the […]

February 24, Athletic Development

Posted by Jenn on February 23,2016

Warm Up Athletic Development 21-15-9 DeadLift 225/185 Box Jump 30/24 Conditioning 3×800 M Row 45 Sec Rest Movement Therapy 3x 10 Steps Primal Crawl  ( Foward/ BackWard/Side-Side ) 5 Single Arm Supine Ring Roll Outs (each Arm) 10 Hip Banded Squats Cool Down and Recovery Coach Swagar’s Quote of the day: ” Be Ethical and […]

February 23, Athletic Development

Posted by Jenn on February 22,2016

Warm Up  Skills Session 10 Min Butterfly Technique 3×6 Deep Ring Swings 3×6 Straddle Raises Athletic Development  12 Min Times Cap 2 Bar Muscle Ups 4 Cleans 6 Alternating DB Push Press Increase the Alternating Push Press by 2 Each Round Core 50 Banded Woodchoppers From a high position Cool Down and Recovery Coach Swagar’s […]

February 22, Athletic Development

Posted by Jenn on February 22,2016

Warm up Agility Work  Skills Session 3×8 Kipping Hand Stand Push Ups 3×6 AYTY 3×6 Chalice Squat Athletic Development  7 Rounds 7 Front Squats 7 Over Bar Burpees 7 Ring Dips Conditioning 100 Double Unders Coach Swagar’s Quote of the day: “Be who you are and say what you feel, because those who mind don’t matter, […]

February 21, Athletic Development

Posted by Jenn on February 20,2016

Sunday Fun Day.   What does your monkey mind think about?