Saturday 12-24-16

Coach's thoughts on today:

It's been too long since we've done any animal work. Remember, humans are meant to move gracefully and with ease. That should include these movements. I know many of you struggle with the flexibility to do this, but work and try to relax into these positions. Be graceful. 

Dan John's complex E is great general strength stuff, go through 8 reps of each movement before moving to the next.


  • Animal Flow Dynamic Warm-up

Ape wrist & hip stretch 10ea
Ape Reach 10ea
Ape Flexion Chain 10ea
Twisting Hip Stretch 10ea (or advanced)
Loaded Beast Stretch 10ea
Crab Reach 10ea
Scorpion Reach 10ea

20y Forward Beast
20y Backward Beast

20y Right Ape
20y Left Ape

20y Forward Crab
20y Backward Crab


  • Dan John's Complex E (3x8ea)

Power clean
Military press
Back squat
Good mornings
Behind the neck press
Front squat