2017 07 30
Clarkys Body Shop - GPPCompetition DayWarm-up (No Measure)10 Burpees 30 Banded Front Raises 20m Crab Walk 50 Banded Reverse Windmills 20m Stiff Leg Bear CrawlLeg Crank (2 Cycles)20 Squats 20 Lunges 20 Squat Jumps 20 Lunge JumpsPulling Progression Level 1 (Superset w/ Strict Press)*End Goal is 25-25-25-25-25 *Must complete 5x25…
2017 07 28
Clarkys Body Shop - GPPPractice DayWarm-up (No Measure)2min Jump Rope 4min/side Calf on KB 2min/side Lacrosse Ball on FootRunning Test (4 Rounds for time)For Time 1 Mile Run Rest 3min 800m Run Rest 2min 400m Run Rest 1min 200m RunMidline Work12+ Banded Good Mornings w Heavier Band 20 Weighted Situps…
2017 07 27
Clarkys Body Shop - GPPPractice DayWarm-up (No Measure)2min Jump Rope 2min/side Couch Stretch 2min/side Fragon 1min/side Prone Thread the Needle 1min/side Prone Shoulder StretchMetcon (No Measure)4Rnds 1min Bike/Row @ 70% Effort 30sec Rest 1min Double/Single Unders 30sec Rest 1min Flutterkicks/Supermans 30sec RestMetcon (No Measure)4 Rounds of Quality 2/side Turkish Getups…
2017 07 26
Clarkys Body Shop - GPPPractice DayWarm-up (No Measure)12min AMRAP 20m Walking Lunge w Twist 20/Side Leg Swings 20m Walking Groiner w OH Reach 20 Hip Circle Squats 20 Hip Circle BridgesSumo Deadlift (Find a 2RM, 10 x 2 @ 90%)Box Squats (Find a 2RM, 10 x 2 @ 90%)Metcon (No…
2017 07 25
Happy Birthday Meghan Hoetker!
Clarkys Body Shop - GPPCompetition DayWarm-up (No Measure)12min Time Cap 3 Rounds 20 Air Squats 20 Palms Up Banded Pull Aparts 10 Plank Ups 200m Run 2min/side Super Couch Stretch 1min/side Lacrosse Ball on Shoulders 1min/side KB on CalvesBear Balls (Time)5 Rounds or 8min TC 15 Wall Balls 20/14 30m…
2017 07 24
Clarkys Body Shop - GPPPractice DayWarm-up (No Measure)3 Rounds or 12min 200m Run 40m Lateral Monster Walk 20 Hip Circle BridgesLeg Crank (1 Cycle)20 Squats 20 Lunges 20 Squat Jumps 20 Lunge JumpsJaime (Time)10 Burpees 20 Hollow Rocks 30 Weighted Walking Lunges 20 Burpees 30 Leg Raises 40 Weighted Walking…
2017 07 23
2017 07 23
Clarkys Body Shop - GPPPractice DayWarm-up (No Measure)50 Banded ATYI 1min Paper Plank 1min Sumo Squat Hold 50 LIGHT DB Bench Press 20/side LIGHT KB DislocatorsPulling Progression Level 1 (Superset w Pushup Progression )*End Goal is 25-25-25-25-25 *Must complete 5x25 Ring Rows to move to Lv 2. Each week build…
2017 07 21
Clarkys Body Shop - GPPMental ToughnessWarm-up (No Measure)10 Warmup w Team Set up 2 Bars 5 Clean and Jerks in-between *Add weight 2x50m alternate Carioca and BackpedallingMetcon (Time)Teams of 4 (2 Work @ a time) 125 Plate Burpees 45/25 (Chest to plate and bring plate overhead) 800m Rope Run 125…
2017 07 20