Tag: lunges

Gonna be dragged

Gonna be dragged

Gio

I was wondering how many people can take it one step higher by adding a little more suck to their workouts. How? Drag something, anything with or without a sled, and I guarantee that it will be a different type of suck.

Today it’s gonna be our turn to add such a suck to our workout. We’ve used the sled once before on cement, and today we’re going to use it on a soccer field. This is going to be so much fun!

Today we’re at Mayfair Park, Westchester, IL

Sb (44/50), mb (14/20) sled (53/35)

– 1 x soccer field

  • 20 x sb cleans
  • 100m sled drag
  • 100m run
  • 30 x cousins mb
  • 30 x mb burpees

– 1 x soccer field w/sb

  • 100m sled drag
  • 50 x flutter kicks (sb)
  • 50 yd lunges
  • 50 yd bear crawl
Strengthening the hips

Strengthening the hips

Gio

Leg and hip strength is very important as you get older. Watch people and their posture long enough you begin to see some form of rounded back with loss of lumbar curve! That folks is what people end to look like a darned candy cane!

I like candy canes as a treat not as a human being who really has a choice to change for the better. Sitting causes so many derangement to the mechanical form of the body if you let it!

Make the decision to stop deformity, and get on board to getting stronger!

Today we’re fixing that derangement at Mayfair Park, Westchester, IL

Soccer field x 2 laps

• 50yd Lunge walks

• 50 x leg levers

• 50 x alt lunges

• 50 x long jumps

• 50 x push ups

• 50 x mountain climbers/ leg

• 50 x superman

• 50yd Lunge walks

Soccer field x 2 laps

Mats, you mean sissy pads!

Mats, you mean sissy pads!

Gio

Well, today you’ll need those sissy pads to help you on a couple of movements to save your elbows. Why? Moving from low to high planks hurt on cement. So, that’s why you’ll need the pads/mats.

After a Memorial WOD on Tuesday this is a little recovery movement day so that you can get through the rest of the week with us.

Hip mobility is critical for your whole system health. You need to get the system entirely ready to go for healthy movement patterns to proceed. No link too weak to get stronger so we need balance, and mobility.

Today we find ourselves at Roos Recreational Field, Forest Park, IL

Bring yoga mats – steps

• 10 x cossacks (bw)

• 50 x mtn climbers

• 10 x cossacks (mb)

• 50 x flutter kicks

• 10 x alt lunges

• 20 x low to high planks

• 10 x alt lunges

• 50 x flutter kicks

• 10 x cossacks (mb)

• 50 x mtn climbers

• 10 x cossacks (bw)