tag:blogger.com,1999:blog-38368868874799780832011-07-08T02:58:14.702-04:00The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.comBlogger751100tag:blogger.com,1999:blog-3836886887479978083.post-22719946811730358392010-08-31T08:23:00.001-04:002010-08-31T08:25:12.323-04:00WOD 20 min AMRAP<br /><br />20 Sumo Deadlift High pull<br />10 Knee to elbow<br />20 Burpees<br />10 Ring Dips<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-2271994681173035839?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-5086015644207513652010-08-30T07:33:00.000-04:002010-08-30T07:34:23.041-04:00WOD 3 rounds for Time<br /><br />10 Ball slams<br />20 Wall Balls<br />10 Cleans<br />20 Box Jumps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-508601564420751365?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-51485890875510943692010-08-28T07:56:00.001-04:002010-08-28T07:58:14.423-04:00WOD 5 rounds for Time<br /><br />15 pull ups<br />15 Push ups<br />30 Squats<br />15 Push press/ push Jurk<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-5148589087551094369?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-21929244765636636792010-08-26T07:26:00.001-04:002010-08-26T07:27:12.064-04:00WOD<br /><br />OH Squats 5-5-5-5-5<br /><br />Tabata Squats.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-2192924476563663679?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-31908561575959121932010-08-25T08:11:00.001-04:002010-08-25T08:14:29.167-04:00WOD 21-15-9 for time<br /><br />Cleans<br />Ring Dips<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-3190856157595912193?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-48117375433891005812010-08-23T07:40:00.001-04:002010-08-23T07:41:11.428-04:00WOD. 3 rounds for time<br /><br />600m Run<br />20 Deadlifts<br />40 Lateral Groiners.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-4811737543389100581?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-6171643037404896712010-08-21T11:48:00.000-04:002010-08-21T11:53:30.370-04:00WOD 5 rounds for time<br /><br />300m run<br />5 tire flips<br /><br />Buy in: burpees<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-617164303740489671?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-53580057753640998092010-08-19T06:22:00.002-04:002010-08-19T06:24:22.438-04:00WOD 10 rounds for time<br /><br />10 KB Swings<br />20 M Racked Farmers walk<br /><br />Cash out Tabata Squats<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-5358005775364099809?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-21939581804078952742010-08-18T08:15:00.000-04:002010-08-18T08:17:32.103-04:00WOD AMRAP 20 Min<br /><br />300m run<br />20 pull up<br />40 Squats<br />20 push ups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-2193958180407895274?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-74937816562992846962010-08-17T05:54:00.001-04:002010-08-17T05:57:53.696-04:00Wod 3 Rounds for Time<br /><br />20 Dumbbell Snatch (Left hand)<br />20 Groiners<br />20 Dumbbell Snatch (Right hand)<br />20 Double-unders<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-7493781656299284696?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-31396903939489517032010-08-16T06:06:00.000-04:002010-08-16T06:07:20.886-04:00WOD 5 rounds for Time<br /><br />15 DeadLifts<br />15 Burpiees<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-3139690393948951703?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-68832478013141423952010-07-19T08:45:00.002-04:002010-07-19T08:48:30.995-04:00<span style="font-weight: bold;">Warm up</span><br />JMD - Shoulder Dislocations<br />OH Squats<br />Wind Mills<br />Hip Ext/RDL<br />Push up/Ring Dip<br />Pull up/Ring Rows<br />Yoga<br /><br /><span style="font-weight: bold;">WOD</span> - 3 rounds for Time<br />25 Dead Lifts<br />25 Push Ups<br />25 Pull Ups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-6883247801314142395?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-76391502594749073392010-07-08T06:35:00.001-04:002010-07-08T06:35:40.632-04:00WOD<br /><br />Dead Lifts 5-5-5-5-5<br /><br />Finish with Tabata Squats<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-7639150259474907339?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-73504363628484786272010-07-05T06:43:00.002-04:002010-07-05T06:44:40.874-04:00<span style="font-weight: bold;">WOD:</span> 3 rounds for Time<br /><br />600m Run<br />25 Dead Lifts<br />50 Lateral Groiners<br /><br /><span style="font-weight: bold;">Finish</span> with KB Alt Swings<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-7350436362848478627?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-43740954927781704742010-06-29T06:38:00.002-04:002010-06-29T06:40:49.398-04:00<span style="font-weight: bold;">WOD:</span> amrap 13 min<br /><br />20 Thrusters<br />40 KB Swings<br />50 skip rope/ double unders<br /><br /><span style="font-weight: bold;">Finish</span> with Pull ups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-4374095492778170474?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-3126788230212641752010-06-28T06:35:00.002-04:002010-06-28T06:36:31.089-04:00<span style="font-weight: bold;">WOD:</span> 3 rounds for Time<br /><br />600m run<br />25 Pull Ups<br />25 Squats.<br />25 Push Ups<br />25 Sit Ups<br /><br /><span style="font-weight: bold;">Finish</span> with KB Cleans<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-312678823021264175?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-85001489661269877472010-06-25T05:47:00.000-04:002010-06-25T07:07:11.098-04:00<span style="font-weight: bold;">WOD:<br /><br /></span>Dead Lifts 3-3-3-3-3-3-3<span style="font-weight: bold;"><br /></span><br /><span style="font-weight: bold;">Finish</span> with Front Squats<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-8500148966126987747?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-4947909088846331592010-06-24T08:42:00.001-04:002010-06-24T08:42:52.130-04:00<span style="font-weight: bold;">WOD: 3 Rounds for Time</span><br /><br />30 Wall Balls<br />20 Chin ups<br /><br /><span style="font-weight: bold;">Finish</span> with Hip Ext<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-494790908884633159?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-76007142909648431522010-06-23T07:39:00.000-04:002010-06-23T07:41:00.686-04:00<span style="font-weight: bold;">WOD: 3 Rounds for Time</span><br /><br /><br />20 Sumo DL high Pull<br />20 OH R Lunges<br />20 Burpees<br /><br /><span style="font-weight: bold;">Finish</span> KB Cleans<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-7600714290964843152?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-69212396006559728352010-06-22T05:46:00.002-04:002010-06-22T05:49:10.798-04:00<span style="font-weight: bold;">WOD: AMRAP 15 min</span><br /><br />25 Squats<br />5 KB Push Press each arm<br />25 Squats<br />10 Push ups<br />25 Squats<br />10 Bent Row (DB or KB)<br /><br /><span style="font-weight: bold;">Finish</span> With Pull ups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-6921239600655972835?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-71754925458680726422010-06-21T07:59:00.002-04:002010-06-21T08:02:13.962-04:00<span style="font-weight: bold;">WOD 3 Rounds for Time</span><br /><br />20 over head walking lunges<br />30 KB Swing<br />200m Sprint<br /><br /><span style="font-weight: bold;">Finish</span> With KB single arm swings<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-7175492545868072642?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-60029840186098860672010-06-18T07:41:00.001-04:002010-06-18T07:42:54.908-04:00<span style="font-weight: bold;">WOD 3 Rounds for Time</span><br /><br />400m Run<br />15 Push ups<br />20 Pull ups<br />30 Sit Ups<br />50 Squat<br /><br /><span style="font-weight: bold;">Finish</span> With laying in a puddle of your own sweat.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-6002984018609886067?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-72229593085641786422010-06-16T21:44:00.001-04:002010-06-16T21:46:28.673-04:00<h2 class="date-header"><span>WOD for June 17, 2010</span></h2> <a name="5094888578436035038"></a> <div class="post-header"> </div> <span style="font-weight: bold;">Warm up</span>: 3 rounds, 10-15 reps of
:<br />Over Head Squats<br />Sit-ups (Full)<br />Good mornings/Hip Extensions
<br />Push ups/Dips<br />Pull ups/Ring Rows<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD</span><br /><br />Bench press 10/9/8/7/6/5/4/3/2/1<br /><br /><span style="font-style: italic;"><br /></span><span style="font-weight: bold;"></span><span style="font-weight: bold;">Finish</span> with Tabata Squats.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-7222959308564178642?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-50948885784360350382010-06-16T08:05:00.001-04:002010-06-16T08:06:33.087-04:00<span style="font-weight: bold;">Warm up</span>: 3 rounds, 10-15 reps of
:<br />Over Head Squats<br />Sit-ups (Full)<br />Good mornings/Hip Extensions
<br />Push ups/Dips<br />Pull ups/Ring Rows<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD</span> 3 rounds for Time<br /><br />30 KB Swings<br />20 Pull Ups<br />50 Squats<br /><span style="font-style: italic;"><br /></span><span style="font-weight: bold;"></span><span style="font-weight: bold;">Finish</span> with Hang Cleans.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-5094888578436035038?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-42200097411119920952010-06-14T06:32:00.002-04:002010-06-14T06:35:29.169-04:00<span style="font-weight: bold;">Warm up</span>: 3 rounds, 10-15 reps of
:<br />Over Head Squats<br />Sit-ups (Full)<br />Good mornings/Hip Extensions
<br />Push ups/Dips<br />Pull ups/Ring Rows<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD</span> AMRAP 15min<br /><br />5 Burpees<br />10 Push ups<br />15 Squats<br /><span style="font-style: italic;"><br /></span><span style="font-weight: bold;"></span><span style="font-weight: bold;">Finish</span> with Med Ball Cleans.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-4220009741111992095?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-89370061353485753482010-06-11T07:52:00.001-04:002010-06-11T07:52:51.929-04:00<span style="font-weight: bold;">Warm up</span>: 3 rounds, 10-15 reps of
:<br />Over Head Squats<br />Sit-ups (Full)<br />Good mornings/Hip Extensions
<br />Push ups/Dips<br />Pull ups/Ring Rows<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD</span> 3 rounds for time 21-15-9<br /><br />Thrusters<br />Pull ups<br /><span style="font-style: italic;"><br /></span><span style="font-weight: bold;"></span><span style="font-weight: bold;">Finish</span> with KB Swings<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-8937006135348575348?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-26613777232514668392010-06-09T06:46:00.000-04:002010-06-09T06:48:11.163-04:00<span style="font-weight: bold;">Warm up</span>: 3 rounds, 10-15 reps of
:<br />Over Head Squats<br />Sit-ups (Full)<br />Good mornings/Hip Extensions
<br />Push ups/Dips<br />Pull ups/Ring Rows<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD</span> 3 rounds for time<br /><br />30 Wall Balls<br />30 Push ups<br />30 Pull ups<br /><span style="font-style: italic;"><br /></span><span style="font-weight: bold;"></span><span style="font-weight: bold;">Finish</span> with Ring Dips<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-2661377723251466839?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-41758867791504679272010-06-08T05:44:00.002-04:002010-06-08T05:50:26.760-04:00<span style="font-weight: bold;">Warm up</span>: 3 rounds, 10-15 reps of
:<br />Over Head Squats<br />Sit-ups (Full)<br />Good mornings/Hip Extensions
<br />Push ups/Dips<br />Pull ups/Ring Rows<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD</span> 3 rounds for time<br /><br />400m run<br />25 Dead Lifts<br />25 Push Press<br /><span style="font-style: italic;"><br /></span><span style="font-weight: bold;"></span><span style="font-weight: bold;">Finish</span> with Kip's<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-4175886779150467927?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-90509355954547965832010-06-04T07:59:00.001-04:002010-06-04T08:02:07.816-04:00Joint Mobility Drills<br /><br /><span style="font-weight: bold;">Warm up</span>: 3 rounds, 10-15 reps of
:<br />Over Head Squats<br />Sit-ups (Full)<br />Good mornings/Hip Extensions
<br />Push ups/Dips<br />Pull ups/Ring Rows<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD</span> 3 rounds for time<br /><br />200m Run<br />15 thrusters<br /><span style="font-weight: bold;"></span>15 Ring Dips<br />30 supermans<span style="font-style: italic;"><br /><br /></span><span style="font-weight: bold;"></span><span style="font-weight: bold;">Finish</span> with RDL's<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-9050935595454796583?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-20847207823819178542010-06-03T05:46:00.001-04:002010-06-03T05:46:59.508-04:00Joint Mobility Drills<br /><br /><span style="font-weight: bold;">Warm up</span>: 3 rounds, 10-15 reps of
:<br />Over Head Squats<br />Sit-ups (Full)<br />Good mornings/Hip Extensions
<br />Push ups/Dips<br />Pull ups/Ring Rows<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD<br /><br /></span>Deadlifts 5-5-5-5-5<span style="font-weight: bold;"><br /></span><span style="font-weight: bold;"></span><span style="font-style: italic;"><br /></span><span style="font-weight: bold;"></span><span style="font-weight: bold;">Finish</span> with Tabata Squats<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-2084720782381917854?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com1tag:blogger.com,1999:blog-3836886887479978083.post-13518905855427046972010-06-02T05:46:00.002-04:002010-06-02T05:50:01.302-04:00Joint Mobility Drills<br /><br /><span style="font-weight: bold;">Warm up</span>: 3 rounds, 10-15 reps of
:<br />Over Head Squats<br />Sit-ups (Full)<br />Good mornings/Hip Extensions
<br />Push ups/Dips<br />Pull ups/Ring Rows<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD 3 Rounds for Time<br /><br /></span>30 over head lunges<br />30 Sit ups<br />30 Wall Balls<span style="font-weight: bold;"><br /></span><span style="font-style: italic;"><br /></span><span style="font-weight: bold;"></span><span style="font-weight: bold;">Finish</span> with Front Squat KB<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-1351890585542704697?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-20012860790576711182010-05-31T06:42:00.002-04:002010-05-31T06:44:51.286-04:00Joint Mobility Drills<br /><br /><span style="font-weight: bold;">Warm up</span>: 3 rounds, 10-15 reps of
:<br />Over Head Squats<br />Sit-ups (Full)<br />Good mornings/Hip Extensions
<br />Push ups/Dips<br />Pull ups/Ring Rows<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD 3 rounds<br /></span><ol><li>Wall-ball: 20 pound ball, 10 ft target. (Reps)</li><li>Sumo deadlift high-pull: 75 pounds (Reps)</li><li>Box Jump: 20" box (Reps)</li><li>Push-press: 75 pounds (Reps)</li><li>Row: calories (Calories)</li></ol><span style="font-style: italic;"><br /></span><span style="font-weight: bold;"></span><span style="font-weight: bold;">Finish</span> with Nutrition<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-2001286079057671118?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-69477227440162800622010-05-29T08:38:00.002-04:002010-05-29T08:40:52.430-04:00Joint Mobility Drills<br /><br /><span style="font-weight: bold;">Warm up</span>: 3 rounds, 10-15 reps of
:<br />Over Head Squats<br />Sit-ups (Full)<br />Good mornings/Hip Extensions
<br />Push ups/Dips<br />Pull ups/Ring Rows<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD 1 round for Time<span style="font-style: italic;"></span></span><span style="font-style: italic;"> </span><br /><br />1000 meter row<br />50 Thruster<br />30 Pull-ups<br /><span style="font-style: italic;"><br /></span><span style="font-weight: bold;"></span><span style="font-weight: bold;">Finish</span> with hip Ext<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-6947722744016280062?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-74618517904422590272010-05-28T05:46:00.001-04:002010-05-28T05:47:27.654-04:00Joint Mobility Drills<br /><br /><span style="font-weight: bold;">Warm up</span>: 3 rounds, 10-15 reps of
:<br />Over Head Squats<br />Sit-ups (Full)<br />Good mornings/Hip Extensions
<br />Push ups/Dips<br />Pull ups/Ring Rows<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD<span style="font-style: italic;"></span></span><span style="font-style: italic;"><br /><br /></span>Back Squats 5-5-5-5-5<span style="font-style: italic;"><br /><br /></span><span style="font-weight: bold;"></span><span style="font-weight: bold;">Finish</span> with hip Ext<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-7461851790442259027?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-60993418989411720212010-05-27T07:06:00.003-04:002010-05-27T07:13:07.036-04:00Joint Mobility Drills<br /><br /><span style="font-weight: bold;">Warm up</span>: 3 rounds, 10-15 reps of
:<br />Over Head Squats<br />Sit-ups (Full)<br />Good mornings/Hip Extensions
<br />Push ups/Dips<br />Pull ups/Ring Rows<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD<span style="font-style: italic;"></span></span><span style="font-style: italic;"> 3 rounds for Time<br /><br /></span>15 Deadlifts<br />15 Pull Ups<br />15 Burpees<span style="font-style: italic;"><br /></span><span style="font-style: italic;"><br />Buy in - 5 push ups<br /><br /></span><span style="font-weight: bold;"></span><span style="font-weight: bold;">Finish</span> with Wind Mills<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-6099341898941172021?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-29280432492713240262010-05-26T06:49:00.002-04:002010-05-26T06:52:36.860-04:00Joint Mobility Drills<br /><br /><span style="font-weight: bold;">Warm up</span>: 3 rounds, 10-15 reps of
:<br />Over Head Squats<br />Sit-ups (Full)<br />Good mornings/Hip Extensions
<br />Push ups/Dips<br />Pull ups/Ring Rows<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD<span style="font-style: italic;"></span></span><span style="font-style: italic;"> as many rounds in 15min<br /></span><br />30 steps Over Head Walking Lunges<br />20 Push ups<br />20 Push Press.<span style="font-style: italic;"><br /><br /><br /></span><span style="font-weight: bold;"></span><span style="font-weight: bold;">Finish</span> with KB Front squats (single Bell)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-2928043249271324026?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-64322213933531639022010-05-25T07:15:00.001-04:002010-05-25T07:17:20.510-04:00Joint Mobility Drills<br /><br /><span style="font-weight: bold;">Warm up</span>: 3 rounds, 10-15 reps of
:<br />Over Head Squats<br />Sit-ups (Full)<br />Good mornings/Hip Extensions
<br />Push ups/Dips<br />Pull ups/Ring Rows<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD<span style="font-style: italic;"></span></span><span style="font-style: italic;"> 3 round for time 21-15-9<br /><br />Thrusters<br />Pull Ups<br /></span><br /><span style="font-weight: bold;"></span><span style="font-weight: bold;">Finish</span> with Kettle bell Swing<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-6432221393353163902?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-7633191674738797522010-05-21T07:30:00.001-04:002010-05-21T07:31:39.791-04:00Joint Mobility Drills<br /><br /><span style="font-weight: bold;">Warm up</span>: 3 rounds, 10-15 reps of
:<br />Over Head Squats<br />Sit-ups (Full)<br />Good mornings/Hip Extensions
<br />Push ups/Dips<br />Pull ups/Ring Rows<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD<span style="font-style: italic;"></span></span><span style="font-style: italic;"> 3 rounds for Time<br /><br />400m run<br />21 KB Swings<br />12 Pull ups<br /></span><br /><span style="font-weight: bold;"></span><span style="font-weight: bold;">Finish</span> with Hip Ext<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-763319167473879752?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-2532660268175112102010-05-20T07:45:00.002-04:002010-05-20T07:47:50.940-04:00<span style="font-size:130%;"><span style="font-weight: bold;">Announcement</span><br /><br /><span style="font-weight: bold;">No Class On Saturday may 22nd or Monday May 24th. Have a great long weekend.</span></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-253266026817511210?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-90816197104867233892010-05-20T07:35:00.002-04:002010-05-20T07:36:17.431-04:00Joint Mobility Drills<br /><br /><span style="font-weight: bold;">Warm up</span>: 3 rounds, 10-15 reps of
:<br />Over Head Squats<br />Sit-ups (Full)<br />Good mornings/Hip Extensions
<br />Push ups/Dips<br />Pull ups/Ring Rows<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD<span style="font-style: italic;"><br /><br /></span></span><span style="font-style: italic;">Dead Lifts 5-5-5-5-5<br /><br />Squats Tabata This</span><span style="font-style: italic;"><span style="font-weight: bold;"></span></span><span style="font-style: italic;"></span><br /><br /><span style="font-weight: bold;"></span><span style="font-weight: bold;">Finish</span> with Hip Ext<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-9081619710486723389?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-86391590585939972222010-05-19T06:55:00.001-04:002010-05-19T06:57:24.140-04:00Joint Mobility Drills<br /><br /><span style="font-weight: bold;">Warm up</span>: 3 rounds, 10-15 reps of
:<br />Over Head Squats<br />Sit-ups (Full)<br />Good mornings/Hip Extensions
<br />Push ups/Dips<br />Pull ups/Ring Rows<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD</span><span style="font-style: italic;"><span style="font-weight: bold;"></span> 3 rounds for Time<br /></span><span style="font-style: italic;"><br />15 Front Squats<br /></span>15 Push Press<br />30 Sit Ups<br /><br /><span style="font-weight: bold;"></span><span style="font-weight: bold;">Finish</span> with Ring Dips<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-8639159058593997222?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-37650392349105777922010-05-18T07:49:00.001-04:002010-05-18T07:51:28.421-04:00Joint Mobility Drills<br /><br /><span style="font-weight: bold;">Warm up</span>: 3 rounds, 10-15 reps of
:<br />Front Squat<br />Sit-ups (Full)<br />Good mornings/Hip Extensions
<br />Push ups/Dips<br />Pull ups/Ring Rows<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD</span><span style="font-style: italic;"><span style="font-weight: bold;"></span> as many rounds as you can in 15 min<br /></span><br />15 Pull ups<br />30 squats<br />15 Ring Dips<br />30 Box Jumps<span style="font-style: italic;"><br /></span><br /><span style="font-weight: bold;"></span><span style="font-weight: bold;">Finish</span> with single leg Box Squats<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-3765039234910577792?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-50943263882001378952010-05-17T06:53:00.002-04:002010-05-17T07:00:37.300-04:00Joint Mobility Drills<br /><br /><span style="font-weight: bold;">Warm up</span>: 3 rounds, 10-15 reps of
:<br />Front Squat<br />Sit-ups (Full)<br />Good mornings/Hip Extensions
<br />Push ups/Dips<br />Pull ups/Ring Rows<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD</span><span style="font-style: italic;"><span style="font-weight: bold;"></span> 3 rounds for Time<br /><br />20 Dead Lifts<br />20 Burpees.<br /></span><br /><span style="font-weight: bold;"></span><span style="font-weight: bold;">Finish</span> with Front Squats<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-5094326388200137895?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-2240657511189412152010-05-15T08:41:00.002-04:002010-05-15T08:44:24.622-04:00Joint Mobility Drills<br /><br /><span style="font-weight: bold;">Warm up</span>: 3 rounds, 10-15 reps of
:<br />Front Squat<br />Sit-ups (Full)<br />Good mornings/Hip Extensions
<br />Push ups/Dips<br />Pull ups/Ring Rows<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD</span><span style="font-style: italic;"><span style="font-weight: bold;"></span> 3 rounds for Time<br /><br />15 Thrusters<br />15 Push ups<br />15 Pull ups<br /><br /></span><br /><span style="font-weight: bold;"></span><span style="font-weight: bold;">Finish</span> with hip ext<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-224065751118941215?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-87988245043532176902010-05-14T06:44:00.002-04:002010-05-14T06:48:17.420-04:00Joint Mobility Drills<br /><br /><span style="font-weight: bold;">Warm up</span>: 3 rounds, 10-15 reps of
:<br />Front Squat<br />Sit-ups (Full)<br />Good mornings/Hip Extensions
<br />Push ups/Dips<br />Pull ups/Ring Rows<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD</span><span style="font-style: italic;"><span style="font-weight: bold;"></span><br /><br />Dead Lift 5-5-5-5-5<br /><br />Squats Tabata This.<br /></span><br /><span style="font-weight: bold;"></span><span style="font-weight: bold;">Finish</span> with Ring Dips<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-8798824504353217690?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-15161824417807750362010-05-13T07:31:00.001-04:002010-05-13T07:33:30.592-04:00Joint Mobility Drills<br /><br /><span style="font-weight: bold;">Warm up</span>: 3 rounds, 10-15 reps of
:<br />Front Squat<br />Sit-ups (Full)<br />Good mornings/Hip Extensions
<br />Push ups/Dips<br />Pull ups/Ring Rows<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD</span><span style="font-style: italic;"><span style="font-weight: bold;"> </span>3 rounds for Time<br /><br />400m Run<br />21 KB Swings<br />12 Pull Ups<br /></span><br /><span style="font-weight: bold;"></span><span style="font-weight: bold;">Finish</span> with Hip/Back Ext<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-1516182441780775036?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-44180159049519730592010-05-12T07:30:00.002-04:002010-05-12T07:34:34.331-04:00Joint Mobility Drills<br /><br /><span style="font-weight: bold;">Warm up</span>: 3 rounds, 10-15 reps of
:<br />Over head Squat<br />Sit-ups (Full)<br />Good mornings/Back Extensions
<br />Push ups/Dips<br />Pull ups/Bent over Row's<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD</span><span style="font-style: italic;"><span style="font-weight: bold;"> </span>3 rounds for Time<br /><br />10 Shoulder Press<br />15 Ring Row/Strict pull ups<br />30 Ab Mat Crunches.<br /></span><br /><span style="font-weight: bold;">Buy in</span> 3 Burpees.<br /><br /><span style="font-weight: bold;">Finish</span> with Double Unders<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-4418015904951973059?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-40026993699596723462010-05-11T08:25:00.002-04:002010-05-11T08:30:17.126-04:00Joint Mobility Drills<br /><br /><span style="font-weight: bold;">Warm up</span>: 3 rounds, 10-15 reps of
:<br />Over head Squat<br />Sit-ups (Full)<br />Good mornings/Back Extensions
<br />Push ups/Dips<br />Pull ups/Bent over Row's<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD</span><span style="font-style: italic;"><span style="font-weight: bold;"> </span>As many rounds as you can in 12 min<br /></span><br />30 Squats<span style="font-style: italic;"><br /></span>20 chin Ups<br />200m Run<br /><br /><span style="font-weight: bold;">Finish</span> with Hip Extensions<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-4002699369959672346?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-8562132641764735642010-05-10T07:09:00.000-04:002010-05-10T07:10:55.477-04:00Joint Mobility Drills<br /><br /><span style="font-weight: bold;">Warm up</span>: 3 rounds, 10-15 reps of
:<br />Over head Squat<br />Sit-ups (Full)<br />Good mornings/Back Extensions
<br />Push ups/Dips<br />Pull ups/Bent over Row's<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD</span><span style="font-style: italic;"><span style="font-weight: bold;"> </span>3 Rounds for time<br /></span><br />15 Deadlifts<br />15 Burpies<br />15 Ring Dips<span style="font-style: italic;"><br /></span><span style="font-weight: bold;"><br />Finish</span> with Hip Extensions<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-856213264176473564?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-17830194755502218172010-05-07T07:02:00.002-04:002010-05-07T07:29:36.275-04:00Joint Mobility Drills<br /><br /><span style="font-weight: bold;">Warm up</span>: 3 rounds, 10-15 reps of
:<br />Over head Squat<br />Sit-ups (Full)<br />Good mornings/Back Extensions
<br />Push ups/Dips<br />Pull ups/Bent over Row's<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD</span><span style="font-style: italic;"><span style="font-weight: bold;"> </span>5 Rounds for time<br /><br />10 Pull Ups<br />20 Push Ups<br />30 Squats<br /></span><span style="font-style: italic;"></span><span style="font-weight: bold;"><br />Finish</span> with over head Squat<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-1783019475550221817?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-17584891203065853842010-05-06T07:20:00.003-04:002010-05-06T07:28:09.334-04:00Joint Mobility Drills<br /><br /><span style="font-weight: bold;">Warm up</span>: 3 rounds, 10-15 reps of
:<br />Over head Squat<br />Sit-ups (Full)<br />Good mornings/Back Extensions
<br />Push ups/Dips<br />Pull ups/Bent over Row's<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD</span><span style="font-style: italic;"> <span style="font-weight: bold;">Fran</span> 21-15-9 for time<br /><br /></span>Thursters<br />Pull Ups<br /><span style="font-style: italic;"></span><span style="font-weight: bold;"><br />Finish</span> with GHR Sit ups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-1758489120306585384?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-84665907298202681812010-05-05T07:09:00.001-04:002010-05-05T07:12:20.544-04:00Joint Mobility Drills<br /><br /><span style="font-weight: bold;">Warm up</span>: 3 rounds, 10-15 reps of
:<br />Over head Squat<br />Sit-ups (Full)<br />Good mornings/Back Extensions
<br />Push ups/Dips<br />Pull ups/Bent over Row's<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD</span><span style="font-style: italic;"> 3 Rounds for time<br /></span><br />10 Dumbbell Snatches<br />20 box Jumps<br />20 Push ups<br />20 Push Press<br /><span style="font-style: italic;"></span><span style="font-weight: bold;"><br />Finish</span> with Over Head Squat<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-8466590729820268181?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-16941954851179724752010-05-04T07:35:00.001-04:002010-05-04T07:37:29.774-04:00Joint Mobility Drills<br /><br /><span style="font-weight: bold;">Warm up</span>: 3 rounds, 10-15 reps of
:<br />Over head Squat<br />Sit-ups (Full)<br />Good mornings/Back Extensions
<br />Push ups/Dips<br />Pull ups/Bent over Row's<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD</span><span style="font-style: italic;"><br /><br />Dead Lift 5-5-5-5-5<br /><br /></span><span style="font-weight: bold;"><br />Finish</span> with Over Head Squat and Core Program<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-1694195485117972475?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-46742129887445226252010-05-03T07:19:00.002-04:002010-05-03T07:24:23.551-04:00Joint Mobility Drills<br /><br /><span style="font-weight: bold;">Warm up</span>: 3 rounds, 10-15 reps of
:<br />Over head Squat<br />Sit-ups (Full)<br />Good mornings/Back Extensions
<br />Push ups/Dips<br />Pull ups/Bent over Row's<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD</span><span style="font-style: italic;"> 3 rounds for time reps 21-15-9<br /></span><br />Kettle Bell Swing<br />Thrusters<br /><span style="font-weight: bold;"><br />Finish</span> with Over Head Squat Practice<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-4674212988744522625?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-90540697796899634782010-05-01T08:42:00.002-04:002010-05-01T08:52:30.661-04:00Joint mobility drills<br /><br /><span style="font-weight: bold;">Warm up</span>: 3 rounds of 10-15 reps of
:<br />Over head Squat<br />Sit-ups (Full)<br />Good mornings/Back Extensions
<br />Push ups/Dips<br />Pull ups/Bent over Row's<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD</span><span style="font-style: italic;"> 3 rounds for time<br /></span><br />20 Deadlifts<br />20 Burpies<br />500m row<br /><span style="font-weight: bold;"><br />Finish</span> with Wall sit for time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-9054069779689963478?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-88799265031607802852010-04-30T07:18:00.002-04:002010-04-30T07:24:04.835-04:00Joint mobility drills<br /><br /><span style="font-weight: bold;">Warm up</span>: 3 rounds of 10-15 reps of
:<br />Over head Squat<br />Sit-ups (Full)<br />Good mornings/Back Extensions
<br />Push ups/Dips<br />Pull ups/Bent over Row's<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD</span><span style="font-style: italic;"> 3 rounds for time<br /><br />400m run<br />30 Push put<br />50 squats<br /></span>30 lateral Groiners<br /><span style="font-weight: bold;"><br />Finish</span> with Core program<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-8879926503160780285?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-43154673807411363922010-04-29T07:48:00.003-04:002010-04-29T07:52:30.605-04:00Joint mobility drills<br /><br /><span style="font-weight: bold;">Warm up</span>: 3 rounds of 10-15 reps of
:<br />Over head Squat<br />Sit-ups (Full)<br />Good mornings/Back Extensions
<br />Push ups/Dips<br />Pull ups/Bent over Row's<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD</span><span style="font-style: italic;"> 5 Rounds for Time<br /><br /></span>20 Bent Row<br />20 Push Press<br />10 Single KB Squats<br />20 High Pulls<br /><br /><span style="font-weight: bold;">Finish</span> with KB Slot Press<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-4315467380741136392?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-60231774917151144632010-04-28T07:04:00.001-04:002010-04-28T07:06:47.004-04:00Joint mobility drills<br /><br /><span style="font-weight: bold;">Warm up</span>: 3 rounds of 10-15 reps of
:<br />Over head Squat<br />Sit-ups (Full)<br />Good mornings/Back Extensions
<br />Push ups/Dips<br />Pull ups/Bent over Row's<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD</span><span style="font-style: italic;"><br /><br />Ring Dips 10-8-6-4<br />dead Lifts 10-8-6-4<br /></span><br /><span style="font-weight: bold;">Finish</span> with Practicing Cleans<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-6023177491715114463?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-2398540861909862282010-04-27T07:44:00.002-04:002010-04-27T07:48:45.404-04:00Joint mobility drills<br /><br /><span style="font-weight: bold;">Warm up</span>: 3 rounds of 10-15 reps of
:<br />Over head Squat<br />Sit-ups (Full)<br />Good mornings/Back Extensions
<br />Push ups/Dips<br />Pull ups/Bent over Row's<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD</span> <span style="font-style: italic;">3 Rounds for time<br /><br /></span>50 Kettle Bell swing<br />50 Squats<br />20 Burps<br /><br /><span style="font-weight: bold;">Finish</span> with Practicing Kettle Bell Cleans<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-239854086190986228?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com1tag:blogger.com,1999:blog-3836886887479978083.post-80797450854997619642010-04-26T07:04:00.003-04:002010-04-26T07:09:58.037-04:00Joint mobility drills<br /><br /><span style="font-weight: bold;">Warm up</span>: 3 rounds of 10-15 reps of
:<br />Over head Squat<br />Sit-ups (Full)<br />Good mornings/Back Extensions
<br />Push ups/Dips<br />Pull ups/Bent over Row's<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD</span> <span style="font-style: italic;">3 Rounds for time<br /><br /></span>20 Thrusters<br />30 hyper-extensions<br />30 Sit ups<br />20 Push ups<br /><br /><br /><span style="font-weight: bold;">Finish</span> with Practicing Over Head Squats<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-8079745085499761964?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-53147019190328519462010-04-24T08:33:00.002-04:002010-04-24T08:38:09.361-04:00<span style="font-weight: bold;">Grand Opening Day !!!!!!!!</span><br /><br />Joint mobility drills<br /><br /><span style="font-weight: bold;">Warm up</span>: 3 rounds of 10-15 reps of
:<br />Over head Squat<br />Sit-ups (Full)<br />Good mornings/Back Extensions
<br />Push ups/Dips<br />Pull ups/Bent over Row's<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD</span> <span style="font-style: italic;">3 Rounds for time<br /><br /></span>30 Deadlifts<br />30 Groiner's<br />30 Kettle Bell Swings<br />30 Box Jumps<br /><br /><span style="font-weight: bold;">Finish</span> with Wall Sit For time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-5314701919032851946?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-72206727005089478732010-04-22T19:01:00.002-04:002010-04-22T19:06:17.598-04:00Work out is with Coach Roger<br /><br />Joint mobility drills<br /><br /><span style="font-weight: bold;">Warm up</span>: 3 rounds of 10-15 reps of
:<br />Over head Squat<br />Sit-ups (Full)<br />Good mornings/Back Extensions
<br />Push ups/Dips<br />Pull ups/Bent over Row's<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD</span> <span style="font-style: italic;">3 Rounds for time<br /><br /></span>30 Push ups<br />40 sit ups<br />50 Squats<br />400m run. 2 laps around the building.<br /><br /><span style="font-weight: bold;">Finish</span> with practicing Cleans.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-7220672700508947873?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-58102671955734930852010-04-22T07:55:00.002-04:002010-04-22T08:08:24.509-04:00<span style="font-weight: bold;">Fight Gone Bad. </span><br /> <br /><p> In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.<br /></p><p>We are doing the 3 round versions.<br /></p><p>The stations are:</p> <ol><li>Wall-ball: 20 pound ball, 10 ft target. (Reps)</li><li>Sumo deadlift high-pull: 75 pounds (Reps)</li><li>Box Jump: 20" box (Reps)</li><li>Push-press: 75 pounds (Reps)</li><li>Row: calories (Calories)</li></ol> <p>The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.</p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-5810267195573493085?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com1tag:blogger.com,1999:blog-3836886887479978083.post-62658832418453549822010-04-21T07:16:00.001-04:002010-04-21T07:18:40.723-04:00Joint mobility drills<br /><br /><span style="font-weight: bold;">Warm up</span>: 3 rounds of 10-15 reps of
:<br />Over head Squat<br />Sit-ups (Full)<br />Good mornings/Back Extensions
<br />Push ups/Dips<br />Pull ups/Bent over Row's<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD</span> <span style="font-style: italic;">max Weight<span style="font-style: italic;"><span style="font-style: italic;"><br /></span></span></span>Bench Press 5-5-5-5<br />Squats 5-5-5-5<span style="font-style: italic;"><br /></span><br /><span style="font-weight: bold;">Finish</span> with 20 KB Cleans<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-6265883241845354982?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-1436952907840336572010-04-20T07:12:00.002-04:002010-04-20T07:16:42.835-04:00Joint mobility drills<br /><br /><span style="font-weight: bold;">Warm up</span>: 3 rounds of 10-15 reps of
:<br />Over head Squat<br />Sit-ups (Full)<br />Good mornings/Back Extensions
<br />Push ups/Dips<br />Pull ups/Bent over Row's<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD</span> <span style="font-style: italic;">3 rounds for time</span><br />400m Run<br />30 KB Swings<br />40 squats<br />15 Burpies<br /><br /><span style="font-weight: bold;">Finish</span> with 20 Sumo Deadlift High Pulls.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-143695290784033657?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-32207578557651812422010-04-19T07:34:00.003-04:002010-04-19T07:46:35.876-04:00Joint mobility drills<br /><br /><span style="font-weight: bold;">Warm up</span>: 3 rounds of 10-15 reps of
:<br />Over head Squat<br />Sit-ups<br />Good mornings
<br />Push ups<br />Pull ups/bent over Row's<br />Yoga stretching (for 15-30 seconds)<br /><br /><span style="font-weight: bold;">WOD</span> <span style="font-style: italic;">3 rounds for time</span><br />15 Dead Lifts<br />20 Push ups<br />30 Sit ups<br /><br /><span style="font-weight: bold;">Finish</span> with 20 KB High pulls<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_OqRPmxfI8bA/S8xCTsuBFpI/AAAAAAAAAB4/8mPzQlwecRY/s1600/DSCN0026.JPG"><img style="cursor: pointer; width: 320px; height: 240px;" src="http://2.bp.blogspot.com/_OqRPmxfI8bA/S8xCTsuBFpI/AAAAAAAAAB4/8mPzQlwecRY/s320/DSCN0026.JPG" alt="" id="BLOGGER_PHOTO_ID_5461813354282686098" border="0" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-3220757855765181242?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-39662368161846159752010-04-16T20:01:00.007-04:002010-04-16T20:29:01.380-04:00Joint mobility drills<div><span class="Apple-style-span" style="color: rgb(85, 85, 68);font-family:tahoma,'Trebuchet MS',lucida,helvetica,sans-serif;font-size:13px;" ><span><span><br /></span></span></span></div><div><span class="Apple-style-span" style="color: rgb(85, 85, 68);font-family:tahoma,'Trebuchet MS',lucida,helvetica,sans-serif;font-size:13px;" ><span><span><b>Warm up:</b> 3 rounds of 10-15 reps of
:</span></span></span></div><div><span class="Apple-style-span" style="color: rgb(85, 85, 68);font-family:tahoma,'Trebuchet MS',lucida,helvetica,sans-serif;font-size:13px;" ><span><span> Over head Squat<br />Sit-ups<br />Good mornings
<br />Push ups<br />Pull ups/bent over Row's</span></span></span></div><div><span class="Apple-style-span" style="color: rgb(85, 85, 68);font-family:tahoma,'Trebuchet MS',lucida,helvetica,sans-serif;font-size:13px;" ><span><span> Yoga stretching (for 15-30 seconds)<br /><br /></span></span></span></div><div><span class="Apple-style-span" style="color: rgb(85, 85, 68);font-family:tahoma,'Trebuchet MS',lucida,helvetica,sans-serif;font-size:13px;" ><span><span><b>WOD </b><span style="font-style: italic;">3 rounds for time 21-15-9 Reps</span><b><br /></b>Thrusters<br />Push ups<br />Burpies<br /></span></span></span></div><div><span class="Apple-style-span" style="color: rgb(85, 85, 68);"><span class="Apple-style-span" style="font-size:13px;"><br /></span></span></div><span class="Apple-style-span" style="color: rgb(85, 85, 68);font-family:tahoma,'Trebuchet MS',lucida,helvetica,sans-serif;font-size:13px;" ><span><span><b>Finish</b> with 20 KB Front Squats</span></span></span><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_OqRPmxfI8bA/S8j-_kenDrI/AAAAAAAAABw/WdgRJ4ihDGI/s1600/DSCN0033.JPG"><img style="cursor: pointer; width: 320px; height: 162px;" src="http://4.bp.blogspot.com/_OqRPmxfI8bA/S8j-_kenDrI/AAAAAAAAABw/WdgRJ4ihDGI/s320/DSCN0033.JPG" alt="" id="BLOGGER_PHOTO_ID_5460894916264005298" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_OqRPmxfI8bA/S8j-_eLTuUI/AAAAAAAAABo/M3eH1mV3hKc/s1600/DSCN0032.JPG"><img style="cursor: pointer; width: 191px; height: 320px;" src="http://3.bp.blogspot.com/_OqRPmxfI8bA/S8j-_eLTuUI/AAAAAAAAABo/M3eH1mV3hKc/s320/DSCN0032.JPG" alt="" id="BLOGGER_PHOTO_ID_5460894914572433730" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_OqRPmxfI8bA/S8j-oGvNWjI/AAAAAAAAABg/L_0Q4GaelW0/s1600/Jill+1.jpg"><img style="cursor: pointer; width: 200px; height: 320px;" src="http://4.bp.blogspot.com/_OqRPmxfI8bA/S8j-oGvNWjI/AAAAAAAAABg/L_0Q4GaelW0/s320/Jill+1.jpg" alt="" id="BLOGGER_PHOTO_ID_5460894513143568946" border="0" /></a><br />Some Great Training on Friday<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-3966236816184615975?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-2118949571211320102010-04-15T22:04:00.000-04:002010-04-16T07:13:39.352-04:00<span class="Apple-style-span" style="color: rgb(85, 85, 68);font-family:tahoma,'Trebuchet MS',lucida,helvetica,sans-serif;font-size:13px;" ><span><span>Joint mobility drills</span></span></span><div><span class="Apple-style-span" style="color: rgb(85, 85, 68);font-family:tahoma,'Trebuchet MS',lucida,helvetica,sans-serif;font-size:13px;" ><span><span><br /></span></span></span></div><div><span class="Apple-style-span" style="color: rgb(85, 85, 68);font-family:tahoma,'Trebuchet MS',lucida,helvetica,sans-serif;font-size:13px;" ><span><span><b>Warm up:</b> 3 rounds of 10-15 reps of
:</span></span></span></div><div><span class="Apple-style-span" style="color: rgb(85, 85, 68);font-family:tahoma,'Trebuchet MS',lucida,helvetica,sans-serif;font-size:13px;" ><span><span> Over head Squat<br /> Sit-ups<br /> Good mornings
<br /> Push ups<br /> Pull ups/bent over Row's</span></span></span></div><div><span class="Apple-style-span" style="color: rgb(85, 85, 68);font-family:tahoma,'Trebuchet MS',lucida,helvetica,sans-serif;font-size:13px;" ><span><span> Yoga stretching (for 15-30 seconds)<br /><br /></span></span></span></div><div><span class="Apple-style-span" style="color: rgb(85, 85, 68);font-family:tahoma,'Trebuchet MS',lucida,helvetica,sans-serif;font-size:13px;" ><span><span><b>WOD </b></span></span></span></div><div><span class="Apple-style-span" style="color: rgb(85, 85, 68);font-family:tahoma,'Trebuchet MS',lucida,helvetica,sans-serif;font-size:13px;" ><span><span> 10 KB swings</span></span></span></div><div><span class="Apple-style-span" style="color: rgb(85, 85, 68);font-family:tahoma,'Trebuchet MS',lucida,helvetica,sans-serif;font-size:13px;" ><span><span> 30m Farmer's walk</span></span></span></div><div><span class="Apple-style-span" style="color: rgb(85, 85, 68);font-family:tahoma,'Trebuchet MS',lucida,helvetica,sans-serif;font-size:13px;" ><span><span> 10 KB Swings</span></span></span></div><div><span class="Apple-style-span" style="color: rgb(85, 85, 68);font-family:tahoma,'Trebuchet MS',lucida,helvetica,sans-serif;font-size:100%;" ><span class="Apple-style-span" style="font-size:13px;"> 30m Farmer's walk</span></span></div><div><span class="Apple-style-span" style="color: rgb(85, 85, 68);font-family:tahoma,'Trebuchet MS',lucida,helvetica,sans-serif;font-size:100%;" ><span class="Apple-style-span" style="font-size:13px;"> 5 KB push Press</span></span></div><div><span class="Apple-style-span" style="color: rgb(85, 85, 68);font-family:tahoma,'Trebuchet MS',lucida,helvetica,sans-serif;font-size:100%;" ><span class="Apple-style-span" style="font-size:13px;"> 30m Racked Farmer's walk</span></span></div><div><span class="Apple-style-span" style="color: rgb(85, 85, 68);font-family:tahoma,'Trebuchet MS',lucida,helvetica,sans-serif;font-size:100%;" ><span class="Apple-style-span" style="font-size:13px;"> 5 KB push Press</span></span></div><div><span class="Apple-style-span" style="color: rgb(85, 85, 68);font-family:tahoma,'Trebuchet MS',lucida,helvetica,sans-serif;font-size:100%;" ><span class="Apple-style-span" style="font-size:13px;"> 30m Racked Farmer's walk</span></span></div><div><span class="Apple-style-span" style="color: rgb(85, 85, 68);font-family:tahoma,'Trebuchet MS',lucida,helvetica,sans-serif;font-size:13px;" ><span><span> 5 thrusters</span></span></span></div><div><span class="Apple-style-span" style="color: rgb(85, 85, 68);font-family:tahoma,'Trebuchet MS',lucida,helvetica,sans-serif;font-size:13px;" ><span><span> 30m Pressed Farmer's walk</span></span></span></div><div><span class="Apple-style-span" style="color: rgb(85, 85, 68);font-family:tahoma,'Trebuchet MS',lucida,helvetica,sans-serif;font-size:13px;" ><span><span> 5 Thrusters</span></span></span></div><div><span class="Apple-style-span" style="color: rgb(85, 85, 68);font-family:tahoma,'Trebuchet MS',lucida,helvetica,sans-serif;font-size:13px;" ><span><span> 30m Pressed Farmer's walk</span></span></span></div><div><span class="Apple-style-span" style="color: rgb(85, 85, 68);font-family:tahoma,'Trebuchet MS',lucida,helvetica,sans-serif;font-size:13px;" ><span><span> 6 sea saw cleans</span></span></span></div><div><span class="Apple-style-span" style="color: rgb(85, 85, 68);font-family:tahoma,'Trebuchet MS',lucida,helvetica,sans-serif;font-size:100%;" ><span class="Apple-style-span" style="font-size:13px;"> 30m 1/2 Racked 1/2 Farmers walk</span></span></div><div><span class="Apple-style-span" style="color: rgb(85, 85, 68);font-family:tahoma,'Trebuchet MS',lucida,helvetica,sans-serif;font-size:100%;" ><span class="Apple-style-span" style="font-size:13px;"> 6 sea saw cleans</span></span></div><div><span class="Apple-style-span" style="color: rgb(85, 85, 68);font-family:tahoma,'Trebuchet MS',lucida,helvetica,sans-serif;font-size:100%;" ><span class="Apple-style-span" style="font-size:13px;"> 30m 1/2 Racked 1/2 Farmers walk</span></span></div><div><span class="Apple-style-span" style="color: rgb(85, 85, 68);font-family:tahoma,'Trebuchet MS',lucida,helvetica,sans-serif;font-size:100%;" ><span class="Apple-style-span" style="font-size:13px;"><br /></span></span></div><div><span class="Apple-style-span" style="color: rgb(85, 85, 68);font-family:tahoma,'Trebuchet MS',lucida,helvetica,sans-serif;font-size:13px;" ><span><span><b>Finish</b> with 20 KB Front Squats</span></span></span><br /></div><div style="text-align: left;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_OqRPmxfI8bA/S8hF7ycg_NI/AAAAAAAAAA0/eql50gy5DYg/s1600/DSCN0025.JPG"><img style="cursor: pointer; width: 320px; height: 240px;" src="http://2.bp.blogspot.com/_OqRPmxfI8bA/S8hF7ycg_NI/AAAAAAAAAA0/eql50gy5DYg/s320/DSCN0025.JPG" alt="" id="BLOGGER_PHOTO_ID_5460691441642699986" border="0" /></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-211894957121132010?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-8197139979413138332010-04-15T17:04:00.000-04:002010-04-15T17:19:29.988-04:00Joint mobility drills<br /><p><span style="font-weight: bold;">Warm up:</span> 3 rounds of 10-15 reps of
:</p> <p> Over head Squat<br /> Sit-ups<br /> Good mornings
<br /> Push ups<br /> Pull ups</p> <p> Yoga stretching (for 15-30 seconds<b>)</b><br /><br /><b>WOD </b>3 Rounds for Tim<b>e</b></p> <p> 30 Kettle bell Swings<br /> 20 Push Ups<br /> 30 Lateral Groiner's<br /> 20 sumo DeadLift High pull<br /></p> <p><b>Finish </b>with Double Under's.<br /></p><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_OqRPmxfI8bA/S8eBD2mo26I/AAAAAAAAAAs/rldl5pLEYk0/s1600/DSCN0012.JPG"><img style="cursor: pointer; width: 320px; height: 240px;" src="http://1.bp.blogspot.com/_OqRPmxfI8bA/S8eBD2mo26I/AAAAAAAAAAs/rldl5pLEYk0/s320/DSCN0012.JPG" alt="" id="BLOGGER_PHOTO_ID_5460474976407182242" border="0" /></a><br /><br />The Garage can even finish the Coach.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-819713997941313833?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-56073282683957861972010-04-15T10:29:00.001-04:002010-04-15T10:32:45.525-04:00<b><br />Joint mobility drills</b><br /><p>Warm up: 3 rounds of 10-15 reps of
:</p> <p>Over head Squat<br />Sit-ups<br />Good mornings
<br />Push ups<br />Pull ups</p> <p><b>Yoga stretching (for 15-30 seconds)</b><br /><br /><b>WOD 3 Rounds for Time<br /></b></p> <p>50 Squats<br />10 Dips<br />25 Sit ups<br />15 Burpees</p> <p><b>Finish with 15 Push press</b></p><p><br /></p><p><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_OqRPmxfI8bA/S8cjVaWx7XI/AAAAAAAAAAU/rPFVskvEyVk/s1600/DSCN0011.JPG"><img style="cursor: pointer; width: 320px; height: 240px;" src="http://4.bp.blogspot.com/_OqRPmxfI8bA/S8cjVaWx7XI/AAAAAAAAAAU/rPFVskvEyVk/s320/DSCN0011.JPG" alt="" id="BLOGGER_PHOTO_ID_5460371923969109362" border="0" /></a></p><p><br /></p><p><b><br /></b></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-5607328268395786197?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com1tag:blogger.com,1999:blog-3836886887479978083.post-29176953884466499572010-04-15T10:28:00.001-04:002010-04-15T10:28:55.889-04:00<p><br /><b>Joint mobility drills</b><br />Warm up: 3 rounds of 10-15 reps of
:</p> <p>Over head Squat<br />Sit-ups<br />Good mornings
<br />Push ups<br />Bent Row</p> <p><b>Yoga stretching (for 15-30 seconds)</b><br /><br /><b>WOD </b></p> <p>Dead Lifts 5-5-5-5-5</p> <b>Finish with 30 Kettlebell swings</b><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-2917695388446649957?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-43271373632472960142010-04-15T10:26:00.000-04:002010-04-15T10:28:24.516-04:00<p><br /><b>Joint mobility drills</b><br />Warm up: 3 rounds of 10-15 reps of
:</p> <p>Over head Squat<br />Sit-ups<br />Good mornings
<br />Push ups<br />Pull ups</p> <p><b>Yoga stretching (for 15-30 seconds)</b><br /><br />WOD Kelly <u>5 Rounds for Time</u><br />Run 400 meters<br />30 box jump, 24 inch box<br />30 Wall ball shots, 20lbs ball</p> <b>Finish with 30 Kettlebell swings</b><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-4327137363247296014?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-75598976734162065992010-04-15T10:25:00.001-04:002010-04-15T10:25:51.431-04:00<b>Joint mobility drills</b><br />Warm up: 3 rounds of 10-15 reps of
: <p>Over head Squat<br />Sit-ups<br />Good mornings
<br />Push ups<br />Pull ups</p> <b>Yoga stretching (for 15-30 seconds)</b><br /><br />WOD Elizabeth<br />Cleans 135Lbs<br />Ring Dips<br />21-15-9 reps, for time<br /><br /><b>Finish with 100 Squat</b><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-7559897673416206599?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-9207146863641228172010-04-15T10:20:00.000-04:002010-04-15T10:23:35.538-04:00<b>Joint mobility drills</b><br /><p>Worm up: 3 rounds of 10-15 reps of
:</p> Over head Squat<br />Sit-ups
<br />Good mornings<br />Push ups<br />Pull ups<br /><br /><b>Yoga stretching (for 15-30 seconds)</b><br />3 rounds for time<br /><br />10 Front squats<br />20 Push ups<br />20 Box jumps<br />Sit ups<br /><br /><b>Finish with 20 Push Presses</b><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_OqRPmxfI8bA/S8chS1VQ3AI/AAAAAAAAAAM/l4OY8MLR6dE/s1600/DSCN0006.jpg"><img style="cursor: pointer; width: 320px; height: 240px;" src="http://1.bp.blogspot.com/_OqRPmxfI8bA/S8chS1VQ3AI/AAAAAAAAAAM/l4OY8MLR6dE/s320/DSCN0006.jpg" alt="" id="BLOGGER_PHOTO_ID_5460369680647642114" border="0" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-920714686364122817?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0tag:blogger.com,1999:blog-3836886887479978083.post-11835906636615808142010-04-15T10:15:00.000-04:002010-04-15T10:18:36.378-04:00<b>Joint mobility drills</b><br />3 rounds of 10-15 reps of
: <p>Squats<br />Sit-ups<br />Back-extensions<br />Bent row<br />Push ups<br /><br /><b>Yoga stretching</b> (for 15-30 seconds)<br /> 3 rounds for times of:<br /><br />15 Dead lifts<br />15 Burpies<br />30 Squats<br />400 Meter run<br /><br /><b>Finish with 30 Kettbell swings</b></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3836886887479978083-1183590663661580814?l=phoenixfitnessthegarage.blogspot.com' alt='' /></div>The Garagehttp://www.blogger.com/profile/00947873771061168479noreply@blogger.com0