shihan4414 hours ago1 minTuesday March 31At home wod: Mobility: Kb reset PNF hamstrings well! Calf bone saw Warm up: 3x 6 power snatches w pvc/broomstick/your good wackin’ stick 8 lunges 6 dips 8 ba...
shihan442 days ago1 minMonday March 30At home wod mobility: pnf hamstrings wall squat banded/strapped overhead shoulder warm up: practice hollow position 3 minutes 6-8-10 lunge pushup back extens...
shihan443 days ago1 minSunday March 29at home wod Mobility: jump rope - 2 minutes (no rope? Do virtuals, I won’t laugh...) pnf hamstrings kb reset - use juice or milk jug if you don’t have a db o...
shihan444 days ago1 minSaturday March 28At home wod: Mobility: pnf hamstrings (go back a few days to see how) kb reset - use most anything reasonably heavy banded overhead shoulder - you know what ...
shihan445 days ago1 minFriday March 27at home wod: mobility: pnf hamstrings shoulder doorway stretch warm up: 3x 5 squats 8 pushups 10 jumping jacks 5 rounds: 15 jack knives 30 Russian twists - u...
shihan446 days ago1 minThursday March 26At home wod: 50 perfect burpees for quality, not time what? Points of performance are: start from standing, then drop -catch yourself 1“ off of the floor -no...
shihan447 days ago1 minWednesday March 25At home WOD mobility PNF hamstring Wall squat Warm up 6/8/10 Squat Push-up Sit-up Back extension Brought to you at the behest of our favorite Grey Headed man...
shihan44Mar 241 minTuesday March 24Ok, peoples... I know you won’t necessarily want to do this, but it’s important, so quit whining. Mobility WOD I can only post one video at a time on FB, so w...
shihan44Mar 231 minMonday March 23At home WOD, Monday, March 23 10 minute AMRAP 15 lateral lunges 15 tuck jumps 10 sumo squats As seen below! Scale: single knee ups for tuck jumps
shihan44Mar 221 minSunday March 22Warm up: 5 minute practice of hollow hold position - remember lay on back, legs extended straight up, feel small of back in contact with the floor, now lower...
shihan44Mar 211 minSaturday March 21At home wod for 3/21/20 Warm up: 10-8-6 Virtual db power snatch (Use one if you have one) Lunges Back extensions WOD: Alternating Tabata rounds of: Jumping j...
shihan44Mar 201 minThursday March 19Warm up: 3x 4 excellent, fully engaged squats to your kitchen chair. No leaning forward to stand up. 6 hollow rocks or holds 6 supermans 14 jumping jacks WO...
shihan44Mar 191 minThursday March 19At home wod 3/19/20 Warm up: 6 jumping jacks 8 squats - last squat hang out in bottom for 5 seconds, increase by 5 seconds each round 10 pushups 3x WOD: 21-1...
shihan44Mar 181 minWednesday March 18at home wod warm up: 3x 4 squats 3 jump and touches in a doorway 6 Superman’s 3 standing touch your toes 4 single leg hops - each side (except Pat & Gloria!)...
shihan44Mar 171 minTuesday March 17St. Patrick’s Day WOD For time: 3 rounds 17 squats 17 pushups 17 hollow rocks scale: pushups on back of couch or kitchen counter or table! a special award fo...
shihan44Mar 171 minMonday March 17Hello everyone, well we tried, however at the end of the day, we have decided to close the gym and dojo for the next two weeks. We will reassess at that time...
shihan44Mar 161 minMonday March 165 rounds for time of: 8 rope Raise/lowers 12 toes-to-bars 8 rope raise/lowers 20 lb Db squat cleans, 12 reps scale: 5/8/5/8
shihan44Mar 141 minSaturday March 144 rounds 35 sumo deadlift high pulls 45 lbs rest 2 minutes scale: 25 reps
shihan44Mar 111 minThursday March 12For time: Run 1/2 mile 75 sit-ups 75 back extensions Run 1/2 mile Mix and match back extensions and sit-ups as needed.