by Chris Coker | Jan 21, 2018 | WOD
Last chance to sign up for our “Newtrition” & Lifestyle Challenge! Eat clean, hydrate, move, recover, repeat! Let’s do it! WOD Strength Back Squat: 6 sets starting w/ empty bar to build to heavy double with 3 sec pause on both reps Conditioning 5...
by Chris Coker | Jan 19, 2018 | WOD
WOD In Teams of 2, AMRAP in 21 min: 30 OHS (95/65) 12 Burpees over Bar 30 Cal Row 12 Burpees over Bar 30 DB Thrusters (50s/35s) 12 Burpees over Bar 30 DB Snatches (50/35) 12 Burpees over Bar Extra Clean + 2 FS + Jerk: 12 min to find heavy single Accumulate 2 min. in...
by Chris Coker | Jan 18, 2018 | WOD
WOD Strength 6 Sets (15 min cap): 2 Bench Press… do not go to failure 6 Ring Rows (elevate feet) Conditioning For time: 10-9-8…-1 Pull-ups | C2B Wallballs (20/14 | 30/20) **Between every round: 5 Pushups | R+ 5...
by Chris Coker | Jan 17, 2018 | WOD
WOD Mobility As warmup – 3 rounds at a steady pace: 30 sec Front Rack Floor Stretch https://goo.gl/MrHPfa 4 Banded Single Leg Star Steps e/leg View this post on Instagram A post shared by Zach Long, PT, DPT, SCS (@thebarbellphysio) 10 Alt Pistols or Single Leg...
by Chris Coker | Jan 17, 2018 | General Information, Nutrition
The “Newtrition” Challenge starts Monday. We have an optional kick-off meeting Sunday at 2PM that will double as a short nutrition Q&A and seminar, as we try to educate on why we are doing what we are doing. If you can’t attend the kick-off, we...
