2/17/12

WOD

15 Power Snatches (115/85)

10 PullUps

5 Box Jumps (30/24)

5 Rounds

2/16/12

WOD

10 Burpees

20m Bear Crawl

15 Wall Balls

20m Bear Crawl

15min AMRAP

2/16/12

SWOD

5,5,5

3,3,3

Back Squat

2/14/12

WOD

Tabata

8 Rounds

Bent Over BB Row

Lateral Burpees

Deadlifts

(135/95)

MMA WOD

WarmUP

3 laps Crab Walk/Bear Crawl

Hip Work

A. 3 x 15 Inside Sweep Plate Slide

B. 3 x 15 Lateral Band Steps

Strength

A. 4 x 8 Touch and Go Deadlift (SPEED)

B 3 x 10 Banded KB Press holding band

1minute Rest

Metabolic

Tabata 20 on/10 Off 4 Rounds Each

A. Banded Ground and Pound

B. Base Pop Up Ball Slams

C. Sit Out Push Ups

Core

2 x 8 Stir the Pots on Stability Ball

MMA Wod 2/13/12

Dynamic Warmup:

Crawl Progressions 3x

( Inch Worm to Spiderman )

Ladder Drills: 2x Length of Ladder Each

A. Single Steps

B. Double Steps

C. Ali Shuffle

D. Thai Shuffle

E. Hip Twists

F. Lateral Steps Single

Strength: 3 x 5 Deadlift Touch and Go (60% 1Rm)

3 x 5 Double KB Front Rack Lunges (HAP)

Metabolic: Tabata Rowing 12 Rounds (20 on/ 10 Off)

Core: Pallof Press Iso Hold 30 secs 3x each

30 Dragon Flags

02/13/12

WOD

10 Push Press (95/65)

10 KB Swings (53/35)

10 Box Jumps (24/20)

20min AMRAP

Read while you are pretending to work

Single Leg Trap Bar Deadlifts

Intermittent Fasting: A Female Perspective

Thoughts on Intermittent Fasting

For Your Viewing Pleasure: Take 68

And here is the best of the rest. Enjoy!

6 Tips From 6 Coaches by Yours Truly and 5 Others

Exercises Saved from the Dumpster by Mike Boyle

All Things Thoracic Spine Part 1: Functional Anatomy by Dean Somerset

All Things Thoracic Spine Part 2: Assessments and Figuring It All Out by Dean Somerset

All Things Thoracic Spine Part 3: Corrective Strategies by Dean Somerset

What’s Your WHY? by Molly Galbraith

3 Simple Steps to Fix Your Hips by Smitty Diesel

Low Threshold Fatigue by Kevin Neeld

Survivor Challenge 3: Max Rep Back Squats by Jen Sinkler

Some Thoughts on Strength Training from Kevin Carr

Interview with Pavel (this is awesome)

A Guide to Your First Kettlebell by Marianne Kane

Interview with Cal Dietz

Manage Your Options by Dan John

Random Thoughts from Bret Contreras

Check Your Neck by Max Shank

Be Like Mike…Robertson?