Big Strong Boy Dillon working through some 2 Pood Swings!
*The 6:00 am class has had some confusion, and will take place every week on Monday, Thursday, and Friday. The 12:00 pm class will take place on Monday thru Thursday. Please check schedule for full list of the week.*
I. Dynamic Prep Warm-Up(4 to 5 Minutes @ 80%):
A1. High Knees
A2. Butt Kicks
A3. Skater Squats
A4. Broad Jumps
II. Mobility Prep Warm-Up:
A. Hip Extension(90 Degree Quad Stretch)
B. Hip External Rotation(Box Stretch)
III. Skill Sets and Conditioning Workouts of the Day:
A1. Handstand Holds x 30 seconds x 3 sets, rest 30 seconds
A2. P-Bar Holds x 15 seconds x 3 sets, rest 60 seconds
B. “Give Me Your Best Shot”(Complete the following for time):
Row 1000 m
50 Box Jumps @ 24/20 inches
30 Pull-Ups
*Level 1*
Jumping Pull-Ups x 30 reps
*Level 2*
Banded Pull-Ups x 30 reps
*Level 3*
Regular Pull-Ups x 30 reps
Post Time to Complete to Comments.
oh yeaah! muscle ups yeah!
congrats angel!
Muscle ups were rockin tonight. Big props to Angel for doing at least three by himself BOOYAH! Saw so much improvement by everyone. Those of you who are usually there we missed you. Hope to see you next time!
Great Job Angel.. Big Props to yourself and all the hard work that you put in. It just shows some patience and a little mental fortitude can go a long way. You did it yourself man, and you accomplished a huge goal of yours!
nice work angel, good pic of big strong boy
Nice Job angel with the muscle ups!! Beast mode buddy. Your hard work is def showing keep it up and know you are a beast!!! Dillon nice pic buddy
Thanks everyone! Especially Kevin and Heather for pushing and teaching me! Im still very excited!
7:30am’ers did a fantastic job this morning!!! Bruce- way to push through those box jumps!!!
Thanks so Heather and Nicole for pushing me to finish, I’m sure it won’t be the last time. I really appreciated it 😉 (9am)
Anna-Li- Glad to help out! that’s what being part of Vagabond is all about. I am sure another week you will be pushing me to get something done.:0)