Workout Post

Warm-Up:
Row, 250m
Burpee + Broad Jump, 5 repetitions
Hollow Rock, 15 repetitions
Arch Rock or Superman Raise, 15 repetitions
Walking Lunge, 10m
Spiderman Walk, 10m
High Knee, 10m
Butt Kick, 10m
Gymnastics WOD: Perform three rounds of the following exercises.
Strict Handstand Push-Up or Substitute Wall Walk, 5 repetitions
Kipping Pull-Up Swing, 10 repetitions
V-Up with Three Second Hold at Bottom, 10 repetitions
Metabolic Conditioning Workout:
Row, 1,000m
Then perform the following repetitions of the next two exercises:18-15-12-9-6-3
Thruster (95/65)
Ring Dip or Substitute Bar or Box Dip

Have a Great Day!!

The News Today and the Workout

I look to make various comments on the news of the day at times and really today it just seems like a re-hash of a lot of the same old thing: Reaction to Trump saying one dumb ass thing or another, Hillary lying about her e-mail server and terrible things happening to normal people trying to live their lives in Syria and Iraq. Is football season starting soon?!

Seriously though, here is a sign that at times we can still have faith in humanity. It seems that after a brutal murder of an elderly priest in France, Muslims around the country are attending Catholic mass as a sign of solidarity and to denounce the actions of someone that claimed the killing in the name of Islam. 

Warm-Up:
Row, 250m
Burpee + Broad Jump, 5 repetitions
Hollow Rock, 15 repetitions
Arch Rock or Superman Raise, 15 repetitions
Walking Lunge, 10m
Spiderman Walk, 10m
High Knee, 10m
Butt Kick, 10m
Strength:
Front Rack Reverse Lunge, 4 sets of 5 repetitions with each leg
Behind the Neck Push Press, 4 sets of 3 repetitions
Metabolic Conditioning: For time:
250m Run
Overhead Squat (75/55), 18 repetitions
Hand Release Push-Up, 18 repetitions
250m Run
Overhead Squat (75/55), 15 repetitions
Hand Release Push-Up, 15 repetitions
250m Run
Overhead Squat (75/55), 12 repetitions
Hand Release Push-Up, 12 repetitions
250m Run
Overhead Squat (75/55), 9 repetitions
Hand Release Push-Up, 9 repetitions

Have a Good Day!!

Barack and the Workout

I am going to miss Barack. I am not going to go into political views here.... there are opinions all over the map about this guy. One thing that I would challenge anyone to argue is the fact that President Obama has handled himself with a lot of grace, poise and dignity. I have been very proud to call him my President.

Warm-Up: Perform each exercise in order to warm-up.
Row, 250 meter 
Pistol Squat, 5 repetitions with each leg
Hand Release Push-Up, 10 repetitions
PVC Passthrough, 10 repetitions
V-Up, 10 repetitions
High Knees 
Butt Kicks
Handstand Hold, 30 seconds
2-3 Minutes to Stretch
Metabolic Conditioning: Perform each exercise in order to complete a round. Do as many rounds as possible in 15 minutes.
Power Snatch (95#/65#), 5 repetitions
Pull-Up, 10 repetitions
Ball Slam, 15 repetitions
Rest, 3 minutes
Then 5 Rounds of each: 
Plank, one minute
GHD Back Extension, 10 repetitions

Have a Great Day!!