November 5, 2012

Set Your Goals

What are your overall goals and what are you going to do this week to work towards them? Write down a specific and measurable goal for the week about your fitness and health, and share in comments! 3-2-1 Go!



Dynamic Movement Prep: 

6 of each

lunge stretch

leg cradle

hand walks

pvc arm circles

Leg swings.


Group Warm Up:

6 count burpees

10 each of


high knees

butt kicks

bottom squat hold 30sec-1 min (first round only)


push ups (2nd round hand release)


Skill of the Day:  

L-sit holds

Accumulate 4 minutes


Strength of the Day: 

In 7 minutes

Build to a heavy 3 rep push press.


Workout of the Day: 

5 rounds of :

3  minute AMRAP (as many rounds as possible)

3 snatch.   (95,65)

6 lateral barbell burpees

9 abmat sit ups

Rest 1 minute


Mad mobi: 

Shoulder bully

Press ups

Shoulder band stretch

Hamstring up n over


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