Wednesday 180606

Dynamic Warm-Up – Mobility Prepare  for…. Primer: 2rds of  95/63 75/55 33/15 15/PVC Then 2nd round add WOD weight ( Prep for WOD) 4x DL 3 x Hang squat power clean  ( Speed pulling lunder-show high thigh hips bounce for bar cycling ) 2x Push Jerk 3x Cal Bike or Row – Ski erg A.WOD: “DT […]

Read More

Tuesday 180605

Dynamic Warm-Up – Mobility Prepare  for.. Test – 1 minute Seated Shoulder press 45/33 ( Partner up same BB for 1st set of A.) A. Strength-Skill  10 minutes (For Quality of movement..) P1 2-3 Sets. 4x KB Windmills each side Left -Right (Climb in lbs with mechanics) P2 2-3 Sets. 1x TGU each side. Use Fat bars […]

Read More

Monday 180604

SLEEP AND TRAINING: THE ULTIMATE BALANCING ACT – Tim Hendren How Do We Sleep for More Muscle? A general rule of thumb is getting 7-9 hours of sleep per night to recover from training and support your effort in the weight room. It’s important to note, however, that not everyone is going to be able […]

Read More

Friday 180601

Dynamic Warm-Up – Mobility Prepare  for.. Test: Left 30sec/ Right 30sec Planking “Bird Dog”In the Plank position 30 sec L arm R leg switch at 30 sec Primer: Coaches Choice A.WOD:   5 Minute AMRAP of:    (Alternate Bar & Ring MU every rd for variety of movement and big classes) 2 Muscle ups Rings or Bar *Scale […]

Read More

Thursday 180531

Congrats to Jennifer Gordino for graduating from Clearfield High School. Jennifer has been coming to Letrono since  May of 2016, she has paid for her own membership the entire time!! We are proud to watch her grow up in our community and see her start this next chapter in her life. We love you Jen!! […]

Read More

Wednesday 180530

Dynamic Warm-Up – Mobility Prepare  for.. Test-1 minute Chin over Bar hold  ( 1 minute attempt. Goal is to hold 1 minute or build up too through progression) Primer: 2rds of   2 x Back squat @ 50% 1RM 2 x Jumping split lunges A.Strength – Skill: 18min E3MOM 3x Back Squat 6x Jumping split lunges (3 […]

Read More

Tuesday 180529

Dynamic Warm-Up – Mobility Prepare  for.. Test-1 minute Handstand hold ( 1 minute attempt. Goal is to hold 1 minute or build up too through position progression) Primer:    2 Rounds of: All with 45/33BB 5x Bent rows,  smooth flex/squeeze at top of row 5x R leg crossed over L up downs to feet 5x L […]

Read More

Friday 180525

Monday May 28th – Memorial Day Murph at 7a or 9a.  Dynamic Warm-Up – Mobility Prepare  for.. A. WOD 3 Rounds for time of: 50 Medicine Ball Cleans  20/14 800m Run RX+ 30/25 Team Cool Down: 100 Rocky sit ups ( double twist at top), every 20 stop and do 1  Mobility hold for 30- 20 sec each body […]

Read More

Thursday 180524

6:15 STRIKING  WOD Dynamic Warm-Up – Mobility Prepare  for.. A.WOD: “HipHopopotamus” 7 Rounds of: 7 Burpees 7 Box Jumps 7 GHD (or 12 situps) 10 min time cap *Leave boxes out for MWOD ROMWOD: Hips and low back Hip Opening | Feat. Kelly Starrett | Ep. 238 | MobilityWOD The Ball and Your Back | Feat. Kelly […]

Read More