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Archive for March, 2016

April 1, Athletic Development

Posted by Jenn on March 31,2016

Warm Up Strength Development 5×3 Split Jerk 90 Sec Rest 5×6 C2B Pull Ups 90 Sec Rest Athletic Development 12 Min Amrap 20 KB Swings 18 Goblet Squats 16 Box Jumps Midline Development 3 rounds 12 Hollow Rocks 12 V Ups Movement Therapy/Cool Down 2x 6 Hip 90/90 6 wall Slides Coach Swagar’s Quote of […]

April 2, Athletic Development

Posted by Jenn on March 31,2016

Warm Up Strength Development 3×10 Chalice Squat 3×1 Length Over Head Lunge 3×12 Paloff Press Athletic Development 3 Rounds 12 T2B 400 M Run Movement Therapy 2×8 Kneeling Wall Sun Dial 8 Supine Leg Rotations Cool Down Coach Swagar’s Quote of the day: “You may not control all the events that happen to you, but you […]

March 31, Athletic Development

Posted by Jenn on March 30,2016

Warm Up Strength Development  3×8 Single Legged Dead Lift 3×8 Straight Arm Pull Down 3×8 KB Snatch Athletic Development 8 Intervals 6 Wide Grip Dead Lift 6 Power Snatch 20 Sec Rest Midline Development 25 Back Extensions Cool Down Coach Swagar’s quote of the day:” You need to be able to manage stress because hard times […]

The truth about stretching.

Posted by Jenn on March 30,2016

  Stretching and injury prevention   As more people change their lifestyles and focus on fitness, there is a new need for understanding what and why we stretch. With the Internet guru’s telling you to mobilize, increase your range of motion (ROM) and more, what are you to believe? Who has the correct information?   […]

March 30 , Athletic Development

Posted by Jenn on March 29,2016

Warm Up Skill Aquisition 3×6 Ring Pull Ups 3×10 Big Beat Swings 3x10M Hand Stand Walk Athletic Development 8 Rounds 5 Pull Ups 5 Hand Stand Push Ups 250 M Run Movement Therapy/Cool Down 2x 10 Powell Raises 10 KB Squat to Press Coach  Swagar’s Quote of the day: “Hard times don’t create heroes. It […]

March 29, Athletic Development

Posted by Jenn on March 28,2016

Warm Up Strength Development Front Squat 3×5 Rest 90s Strict Neutral Grip Ring Pull Up 3×5 Rest 90s Athletic Development For Time With a partner ( One person working at a time) 200 Double Unders 200 Wall Balls 200 Kettle Bell Swings 200 Sit Ups Movement Therapy/Cool Down 2x Monster Walks 20 Forward/ 20 Backward […]

March 27, Athletic Development

Posted by Jenn on March 26,2016

REST DAY See you March 28th for the beginning of our Third phase of Testing!

March 26, Sunday CLOSED

Posted by Jenn on March 25,2016

Easter Sunday MOST is Closed

March 26, Athletic Development

Posted by Jenn on March 25,2016

Warm up WORKOUT 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb. Notes This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell […]

March 24, Athletic Development

Posted by Jenn on March 23,2016

Warm Up Conditioning 4×1000 M Row 90 Sec Rest Movement Therapy 3x 10 Steps Primal Crawl 10 Wall Angels 10 Banded lunge with twist Cool Down and Recovery Coach Swagar’s Quote of the day: “Let go of the things you can’t change and focus on the things you can.”  J.Swagar