Archives

Warm-up: 3 rounds of 5 OHS with unloaded barbell or PVC, 6 burpees Mobility: Classic shoulder stretch (BSL pg 252), Overhead tissue smash with lax ball (pg 255), Wrist openers Strength: Snatch [...]

Warm-up: 2 in 3 – 30 seconds of each – air squats and slow mountain climbers (use these as a short stretch to begin opening hips) Mobility: Hip Capsule Mobilization – Option 1 [...]

Strength: Strict Press 3-3-3-3-3 Conditioning: 5 rounds with 60 seconds of rest between each round – 2 minutes on the clock for each round. Run 200m then use the remaining time to work each [...]

Warm-up: 3 minutes of push ups & wall balls (alternating every 30 seconds) Mobility: Shoulder band distractions & shoulder barbell smash, Hip band distractions & Russian baby makers, [...]

Warm-up: Junkyard Dawg Mobility: Posterior Chain Floss and Smash, Banded posterior chain mobility, Banded Shoulder Distractions Skill: Today we are working to eliminate the dreaded Stripper [...]

Warm-up: 3 minute AMRAP of “Cindy” Mobility: Glute smash and floss (BSL page 300), T-spine smash extension (pg 232), Overhead tissue smash (pg 255-256) Strength: 8 min EMOM of 1 Power [...]

Warm-up: 3-in-3 of Jumping squats, Push-ups, Lazy crab (best to explain this one in person) Mobility: 5 point banded shoulder distraction, Spiderman hold with hip movement, wrist openers [...]

Strength – Bench Press: Warm up then perform work sets of 5, 3, 2, 1 – working heavier each set to achieve to a heavy single with good form. Between sets perform 5 ring rows as horizontal [...]

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others. SPC [...]

Warm-up: Bear crawl, high skips, crab walk, butt kickers, inch worm, broad jumps Mobility: Banded shoulder distraction, super front rack, low back lax ball smash Strength: Clean & Jerk – 20 [...]