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Archive for May, 2016

MOST POST Athletic Preparation takes time: A multi part series. Part 2 Author: Jenn Swagar Unfortunately today, parents and coaches in many sports still approach training with an attitude best characterized as “peaking by Friday,” where a short-term approach is taken to training and performance with an over- emphasis on immediate results. We now know […]

May 31, Athletic Development

Posted by Jenn on May 30,2016

Warm Up Skill Acquisition 10 Min of Muscle Up Work 8 Straddle Raises 8 Low Ring Supports Athletic Development In 10 min Accumulate as many Power Snatch K2E When You are done score is total reps minus how many meters rowed in 2:00 Strength Development 3×10 Lateral DB Raises Movement Therapy/Cool Down 2x 6 Seated […]

May 30, Athletic Development

Posted by Jenn on May 29,2016

Warm Up Skill Acquisition 3×2 Legless Rope Climbs 3×12 Single Legged Dead Lift 60 Sec Rest Athletic Development In Teams of Two Complete 12 Cleans 135/85 8 Cleans 185/115 6 Cleans 205/135 4 Cleans 225/155 Both partner’s have to complete the reps. Cardiovascular Development 1 Mile Run Cool Down

May 29, Athletic Development

Posted by Jenn on May 29,2016

Sunday Fun Day FUNDRAISER for Fort Mac. At Pearce Park 2:00

May 28, Athletic Development

Posted by Jenn on May 27,2016

Warm Up Strength Development 4×8 Back Squat 45 Sec Rest 4×8 C2B Pull Ups 45 Sec Rest Athletic Development 1000 M Row 30 KB Swings 750 M Row 20 KB Swings 500 M Row 10 KB Swings 250 M Row Cool Down

May 27, Athletic Development

Posted by Jenn on May 26,2016

Warm Up Athletic Development  Can West Work Out #4 Complete as many rounds and repetitions as possible in 18 minutes of: 7 Toes to Bar 9 Burpee Box Jump 24”/20” 12 Wallballs Men use 20 lb. & 10’ Target Women use 14 lb. & 9’ Target Midline Development 2x 2 Lengths Monster Walks 2 Lengths […]

May 26, Athletic Development

Posted by Jenn on May 25,2016

Warm Up Strength Development 3×6 Weighted Push Ups 3×6 Tall Box Jumps Athletic Development 15 Min Amrap 9 Power Cleans 6 Ring Dips 3 Hand Stand Push Ups Midline Development 20 Hollow Rocks 20 Mountain Climbers 20 Lateral Leg Raises Cool Down

May 25, Athletic Development

Posted by Jenn on May 24,2016

Warm Up Strength Development 4×6 Good Mornings 4×6 Alternating DB Push Press 60 Sec Rest Athletic Development 3 Rounds 400 M Run 12 Over Head Squats 12 T2B Movement Therapy/Cool Down 2x Samson Stretch 5 ATYT 5 Thoracic Mobility

May 24, Athletic Development

Posted by Jenn on May 23,2016

Warm Up Athletic Development Within 8 Minutes, complete the following workouts: 3.1 Max Effort Row for Meters in 1 Minute and 20 seconds (1:20) 3.2 In the remaining 6 minutes and 40 seconds, As Many Reps Possible of: 15 Thrusters 3 Muscle Ups 15 Thrusters 6 Muscle Ups 15 Thrusters 9 Muscle Ups 15 Thrusters […]

May 23, Athletic Development

Posted by Jenn on May 22,2016

MOST IS CLOSED Please use your fitness outside the BOX!