A New Day

Warm up: Hip mobility (grasshoppers, scorpions, DROM)

Sport specific: Batting-crossing the "X"

Strength: 1 leg DL 5x5
Lexi: 10# DB
James: 45# DB

The Meat: 6 x sandbag shoulders (3/side)
6 x sandbag lunges (3/side)
6 up-downs
6 medicine ball slams
6 burpees
6 pull ups
Lexi: 3 rounds 8:21 5# MB, 25# SB, modified pull ups
James: 6 rounds 21:18 12# tornado ball, 35# SB

Prescribed was 11 rounds...this is a beast. As much mental as physical. Lex hung in and attacked it!

Multiples

(1) Romanian Deadlifts
GHR
Reverse Hypers
3x10 reps of each

(2) Farmer's walk x 40 yds
Cross walk x 40 yds
Tire Flip x 5 reps
5 rounds

For time:

Post time and loads

Trevor:

James:

Rest Day

Row, Push and Hold

Teams of 2, 4 rounds, 2 minutes per exercise:
Renegade rows with pushup and push press + prone plank static hold

While 1 partner does one exercise for 2 minutes, the other partner performs the other exercise. Rotate.

Post loads.


Chris, Tony, Crystal, Miranda, Lisa, working hard!

We're Back!!! Post upcoming.

21 DBS
21 Box Jumps
400 m run
21 DBS
21 Box Jumps
21 DBS
21 Box Jumps
21 DBS
21 Box Jumps
21 DBS
21 Box Jumps
400 m run

For time, of course.

Back and Forth, Up and Down

Jingle Jangles: 5 yd sprint forward, 5 yds backward

1 Jingle Jangle
15 Thrusters (20% bodyweight)
2 Jingle Jangles
15 Push ups
3 Jingle Jangles
15 Sit ups
4 Jingle Jangles
15 Pull ups
100 ft 200# sled Double Eagles (Front squat x 8, drag forward, place dumbbells in sled, drag backwards)
15 Pull ups
4 Jingle Jangles
15 Sit ups
3 Jingle Jangles
15 Push ups
2 Jingle Jangles
15 Thrusters
1 Jingle Jangles

For Time:

What a Difference

What a difference a few weeks make...3 guys in the clinic after work, 1 at her home, 1 long-distance. Slowly growing. Will try to keep the site up to date.