WOD – Oct 19 – 25

adminWODs

Weekly Priorities Monday Block Priority Tuesday Make Up or Conditioning Wednesday Block Priority Thursday Make Up or Conditioning Friday Block Priority Monday General body warm up if you are early to class. Warm Up Cat/Cow, 5-10 Inverted Plank 60″ FLR/Pushup +, 10/10 2x Front Plank on Hands Shoulder Circles/Squares, 10/10 Mattress Flippers, 5 KB Windmill, 10/10 WOD Our Core Training … Read More

Weightlifting Week of 10.19.15

jonathanthomWeightlifting Program

Monday Warm Up 3 Kettlebell Turkish Get-up RL 6 KB Goblet Squats 12 Russian KB Swings x 2 sets + Empty Bar Work Include Pos 2 to Pos 1 Rhythm Drill for Snatch & Clean WOD A. Snatch – 75% x 3 x 3 B. Clean & Jerk – 75% x 3+1 OR 1+3 x 3 – Each set is … Read More

The Get Up, The Windmill, and Your Shoulder Health

Xi XiaNews

If you review the 201 class programming over the past year so, you might notice a bit of a trend (actually, several trends like it is far from random, consistent themes every 8-12 weeks, workouts that repeat and build every week). One of the things that has been repeated and repeated has been the Kettlebell Windmill movement. You’ve seen lightweight … Read More

WOD – Oct 12 – 18

adminWODs

Weekly Priorities Monday Block Priority Tuesday Make Up or Conditioning Wednesday Block Priority Thursday Make Up or Conditioning Friday Block Priority Monday General body warm up if you are early to class. Warm Up Down Dog / Up Dog 5-10 Rolling Plank 5/5 Front Plank 75″ FLR / Pushup Plus x10 2x Hanging Shoulder Circles 10/10 Arch Hang x5 Lateral … Read More