Outdoors Primarily Carly Stote will be hosting Complimentary 15 minute Physical Therapy Screenings on Wednesday night from 5-7:40. Sign up through our google sheet link on the blog or email [email protected] Physical therapy screenings are performed on those who may have pain, tightness, mobility limitations, and/or weakness. These screenings include basic tests that measure range […]
Outdoors Primarily Warm-up 2 rounds 50s work| :10s rest With a Plate 45|25 -Muscle Clean to Overhead Press -Seated Leg Raises Over a Standing Plate -Plate Hug Squat -Glute Bridge with Plate on Hips -Deadbug with Arms Extended Plate hold Accessory 2 Rounds 1 Minute Each Station Banded Good Mornings Banded Monster Walks Banded Side […]
Outdoors Primarily Warm Up Run 1 Loop Then… 12-9-6-3 Single Leg Deadlift (each leg) Burpees SA DB High Pulls* *Shrug, keep elbow high and outside & dumbbell close to the chest Mobility Block and Twists Thoracic Spine Roll w/ DB as Anchor Strength EMOM10 Strict press 2 Reps WOD 14 Minute AMRAP 200m Run 10 […]
Covid-19 Vaccine Trials At this point, everyone has some understanding that to truly beat SARS-CoV-2 or COVID19 we need a vaccine. If you haven’t kept up with the Biopharma news or operation warp speed (to deliver300 million doses by January 2021), there are over 28 COVID19 vaccine trials that are racing to the […]
Indoors Primarily Warm Up 6:00 AMRAP 3 Hollow Rocks Turn right into 3 Arch Rocks 10 Single Leg Glute Bridges 20 Double Unders or 30 Singles 6 Hollow Rocks Turn Left into 6 Arch Rocks 10 Single Leg Glute Bridges 20 Double Unders or 30 Singles Keep adding 3, the goal is to stay off […]
Outdoors Primarily Warm Up 15-10-5 Burps Muscle Cleans BB Front Squats Mountain Climbers x 2 Strength E2MOM12 3 Hang Power Cleans WOD Showdown 2017 WOD 1 “Pumped Up, Trickle Down” 18 Front Squats 18 Burpee Lateral Jumps 535M Run (one loop) 12 Squat Cleans 12 Burpee Lateral Jumps 535m Run 6 Thrusters 6 Burpee Lateral […]
Outdoors Primarily Warm-up 2 Rounds -5 Cuban Press with Change Plates – 10 Turkish Sit-Up with/DB (5 Each Arm) or 2 arms with change plates – 10 SA DB Alternating Step Ups Right Arm (round 2 switch to left arm overhead) Accessory 2 Rounds Mini Band Work 40s Work: 10s Rest -Monster Walk Front to […]
Indoors Primarily Warm Up 2x 10 Burpees 10 Bootstrap Squats 10 Scap Push Ups 10 Pike push ups – Use AbMat as target Then 3x 8 Prone I’s, Y’s, T’s, W’s Mobility Chest Rolling Lat Rolling Indoor MIdline Madness 2 Rounds :30s Each movement, straight through Hanging Around the Worlds Plank SL Strict T2B – […]
Outdoors Primarily Warm-up EMOM 6 -12 Kneel To Stand with BB in Front Rack Position** -50 Double Unders or 70 Singles –Prison Squat Hold *Scale with no Barbell, Barbell on Back or Hands in Prison Position Mobility Quad rolling and Stretching Shoulder Rolling Strength E2MOM12 3 Thrusters WOD 120 Double Unders 40 Back Squats 135|95 […]
Warm Up 200m Run 5 Crab Walk Front to Back 10 SA KB Swing R 5 Duck Walk Front to Back 10 SA KB Swing L 5 Mechanical Bear Crawl Front to Back 200m Run Mobility Quad Rolling Couch Stretch Strength E2MOM12- 5 Reps each side Front Rack Reverse Lunge WOD 400m Kettlebell Carry 2|1.5 […]