What's Going On?

September 17, 2013

Dont Forget Yoga @ 8:30 PM!!!!

Warmup:
Run 400 M
25 Jumping Jacks
20 Pushups
15 Squats
10 Toe Touches
5 Skin the Cats

Strength:
10 min for:
4-4-4-4 of Weighted Pullups then:
15 min for:
10-8-6-4-2 of Walking Lunges Barbell Front Rack

September 13, 2013

Warmup:
3 Rounds Burgner
Banded front rack stretch each arm
10 KB Clean and Jerk each arm (One armed)

WOD:
"Bear Complex"
5 rds of 7 reps:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
**all 7 times through must be completed without releasing the barbell, this is considered one round

Cool Down:
Easy Air Dyne or Row for 10 min

 

Pandemic Barbell and Strength Program:

September 12, 2013

This Saturday, Coach Brian and Coach Charles will be competing in Legendary Competitor's Dynamic Duo competition at Cal State Dominguez Hills. There are going to be some great athletes there, and we are very excited for them to represent Pandemic. For more info on the competition: http://www.legendarycompetitor.com/events/dynamic-duo-quest. Make sure you show them your support as you run into them in the gym!

 

Warm Up:

5 Min. Easy Effort Row

10 Punter Kicks

10 Inch Worms

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