Work Out of the Day

LOE 10/01/10

Warm UP- Dynamic and Static Flexibility 30 seconds each: Jogging in place/Sprint in place/Jacks/Jump Squat/Jump Lunge/Mountain Climbers/Bear Crawl/Lateral Bear Crawl 1 x each/Crab Walk Partner Challenge:  6 minutes of :45 on :15 off with…

LOE 9/30/10

Warm UP- Dynamic and Static Flexibility Laps around the studio = 3 minutes AMRAP in 12 minutes of 6 HPC/12 weighted Tuck Jumps/20 Standing Lateral Chops 20/15/10 reps of- K.B. Snatch/Bent Rows Alternating Ladder of- 10-1 Walk Out Push…

LOE 9/26/10

Warm UP- Dynamic and Static Flexibility Circuit- 1 minute each X 3 Thrusters/Pull UPs/Versa Climber 1 minute each X 6 rounds Double Unders/AbMat Sit UPS 30 seconds each X 3 rounds Undulating Rope/Mt. Climbers/Hip Extension Cool Down- Static…

LOE 9/24/10

Warm UP- Dynamic and Static Flexibility Jump Rope 3 minutes 20/15/10 reps each of- Push Press/Land Mine/Lateral Bar Hops Jump Rope 3 minutes 20/15/10 reps each of- Weighted Step UPs/Box Dips Jump Rope 3 minutes 20/15/10 reps each of-  Slam…

LOE 9/19/10

LOE 9/19/10 Warm UP- Dynamic and Static Flexibility M.B. Run 680M 20/15/10 reps for time of- Dead Lift/Push UP M.B. Run 680M 20/15/10 reps for time of- K.B. Thruster/Slam Ball M.B. Run 680M Side Plank 30 seconds each side Cool Down- Static…

LOE 9/16/10

Alexis Warm UP- Dynamic and Static Flexibility S.B. Run 680M X 3 rounds 3 Dead Lift/3 Power Clean/3 Front Squat/3 Split Jerk  X 3 rounds 100 V-UPs/100 Super Man's AMRAP in 20 minutes of- 5 Burpees/10 K.B. Swings/15 K.B. Goblet Squats…

Observations 9/15

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LOE 9/12/10

Warm UP- Static and Dynamic Flexibility- 1 minute each X 3 rounds- Versa Climber/Row Erg/Suicide Sprint 100 reps for time of- M.B. Clean and Jerk Alternating Ladder of- S.D.H.P 10-1/Dead Lift 1-10 Cool Down- Dynamic and Static Flexib…

Obeservations 9/9

Technical Turkish Get Ups !! Related Articles Benefits of Exercise to Help With Depression (webmd.com) 10 Reasons to Exercise Even if You're Skinny (lifescript.com)

LOE 9/9/10

LOE 9/9/10 Warm UP- Dynamic and Static Flexibility 1 min each of: Jump Rope/Sprint 40'/Flutter Kick X 3 Rounds 3 Front Squat/6 Push Press/9 Bar Row X 6 Rounds 3 TGU's/ 6 Wind Mill/ 9 Russian Twist X 2 Rounds 3 K.B. Snatches/ 6 two arm High…

LOE 9/5/10

LOE 9/5/10 Warm UP- Dynamic and Static Flexibility For time 5 Rounds of 4 X 10' Shuttle Sprint/15 K.B. Swings 5 Rounds of 5 each K.B. OHS/Around the world/Figure 8- hold 5 Rounds of 30 seconds each Plyo Step UP/D.B. Row/Undulating Rope 24-20-16…

Observations 9/3 & 9/5

Lots of Action this week, great job guys!!! Related Articles Three Great Exercises to Give You the Fighter's Edge (pilatesandreikiinparadise.com) Omega-3s and Fish: Facts on DHA and EPA in Fish (webmd.com)

LOE 9/2/10

Warm UP- Dynamic and Static Flexibility Run 6 minutes AMRAP in 15 minutes of- 6 HPC/20 Double Unders 3 minutes rest AMRAP in 12 minutes of- 5 each Push Press/Ball Slam/Burpee 3 minutes rest AMRAP in 10 minutes of- 10 each Box Jump/Air…

LOE 8/29/10

Warm UP- Dynamic and Static Flexibility Sprint 1 minute- 30 seconds each-  Jacks/Jump Lunges/Jump Squats/High knees X 8 rounds M.B. Clean 1min/K.B. Thruster 45 seconds X 4 rounds S.B. Shuttle Run- 20 seconds on 20 seconds off X 5 rounds 10-1…

Results for Battle of Brooklyn

Results are in we finished 5th with the men's team coming in at 1 hour 17 minutes and 46th with the women's team coming in at         1 hour 38 minutes. Raymond ran the entire thing solo and finished up 235th at 1 hour and 28 minutes.…