May 26, 2020

Video challenge Warm up 5 minutes full body flow 5 minute hero pose 100’ foot drills100’ jog/high knees/butt kickers/side shuffle/karaoke this is where I would do the video challenge StrengthEmotm 15Strict press5-8 repsFocus on a slower down (negative)Added weight if possible If using a dumbbell and it’s light perform 4-6 reps on each arm and … Continue reading May 26, 2020

May 25, 2020

WOD 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run *With a 20 lb Vest or Body Armor In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From … Continue reading May 25, 2020

May 24, 2020

Warm-upHero pose 5 minutesSquat test 5 minutes Skill Work - Single Leg Squat workNeed: box/steps/sturdy surface to sit to, object (extra shoe, dumbbell, kettlebell) 3 rounds: 10 Cossack squats each side*Focus on sitting back into the Cossack squat, chest up, and arms out in front*for an added challenge, hold a light to moderate weight in … Continue reading May 24, 2020