September Indian Club Challenge

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September Indian Club Challenge Do a full set of 20 reps in each direction each day for all our Indian Club movements (use a lighter club for the * movements): *Helicopters *Moulinet Side circles Front + back circles Back circles *Figure 8s (one direction only)  

August Posterior Chain Challenge

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August Posterior Chain Challenge For the August challenge, we are working on developing posterior chain strength.  The focus should be on proper posture and movement, not on load or speed.  Be especially careful of the Jefferson Curls; they can be dangerous if performed too quickly or with too much weight (meaning you cannot round up […]

July Sprints and DU/TU Challenge

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July Sprints and double-under/triple-under Challenge Do 9 sets of sprints on 9 different days (3 of each sprint distance) throughout the month.  Sprints may not be done on consecutive days, so space them out!  Time yourself on the sprints.  Attempt to find a pace for each sprint distance that is the fastest pace that you […]

June Dip Challenge

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June Challenge: Dips! Ring dips, box dips, p-bar dips, use bands, support your weight a little with your feet, any kind of dips you want.  Get a full range of motion which will vary depending on your shoulder and elbow flexibility.  Make sure that the shoulders are actively pulled back, especially at the bottom of […]