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 speech by Khizr Khan and the Workout

By far the moment that resonated the most from the Democratic National Convention last night was the speech by Khizr Khan. Khizr Khan is the father of Captain Humayun Khan, a Muslim-American Soldier killed in the War in Iraq. I guarantee Khizr Khan knows more about the Constitution of the United States than most of us... including Donald Trump!

Warm-Up: Perform each exercise in order to warm-up.
Jumping Jack, 50 repetitions
Pistol Squat, 5 repetitions with each leg
Hand Release Push-Up, 10 repetitions
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
V-Up, 10 repetitions
High Knees 
Butt Kicks
Couch Stretch, 30 seconds per side
Skill Training:
Barbell Clean Muscle Up, 5 sets of 5 repetitions
Weight Training:
Deadlift, 5 sets of 2-3 repetitions
Front Squat with Five Second Pause at the Bottom (60 kg), 5 sets of 3 repetitions

Have a Great 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!!