We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

Monday…7/10/17

We’re testing out a new WOD post layout, where we highlight pieces for working on mindset, nutrition, movement (the WOD), and your recovery. Hopefully you like it and get more out of it!

*******

Mindset:

“Don’t tell people how to do things; tell them what to do and let them surprise you with their results.”
— George S. Patton

*******

Nutrition:

Green apples make a great pre-workout snack. They are low in sugar, easy to digest and have a natural source of energy. Many people eat green apples in the morning instead of having a cup of joe (crazy, right?)

*******

Movement:

A. MWOD:
Crossover Activation Row, 8 reps (2 sec hold at end range)
Crossover Activation Reverse Fly, 8 reps (2 sec hold at end range)
Crossover Activation Pull Down, 8 reps (2 sec hold at end range)
Banded OH stretch

B. Skill: Total 1 min in each positions
Hollow Hold
Arch Hold
Plank Hold (elbows)
L-sit (hanging, paralettes, between boxes)

C. WOD:
“Popeye”

20 min AMRAP
5 Chest-to-Bar Pull-Ups
10 Wall Balls (20/14 lbs)
15 Kettlebell Swings (53/35)
Scale = RX PU or banded

*******

Recovery:

Crossover Recovery Row, 10 reps, 6 sec negative
Crossover Recovery Reverse Fly, 10 reps, 6 sec negative
Crossover Recovery Pull Down, 10 reps, 6 sec negative
Foam roll lats

book your Consultation

IN THIS QUICK CONVERSATION, WE WANT TO LEARN ALL ABOUT YOU, YOUR FITNESS GOALS AND HOW WE CAN HELP YOU REACH THEM.

GET OUR FREE 15 AT HOME WORKOUTS GUIDE!

Fill out the form below. Check your inbox shortly!