BLOCK 1 PRO (1.1) Monday HYROX Complete 4 RFT: 500m Row 15 KB Deadlifts (70/53 x 2) 20 Wall Balls (20/14) 100m Farmer Carry (70/53 x 2) -Pay attention to pace on row, stay consistent -KB Deadlifts should be heavy but done in 1 set -Wall balls should be unbroken -Go heavier on Farmer Carry if […]
Hyrox 12 week training Read More »
Challenge 1 12 min EMOM – Full body Min 1 – 10 calories rower or ski Min 2 – 15-20 Sumo Deadlift high pull Min 3 – 12-15 Lebert bar rows or DB bent over row Challenge 2 12 min EMOM – Full Body Min 1 – 30 KBS Min 2 – 14-18 Goblet squats
OCR academy Challenges Read More »
“Greasing the groove” Coach Graves primary methodology recommendation would without a doubt be “greasing the groove” which we will refer moving forward as “GtG”. The principles of GtG are as such, instead of dedicating a traditional workout to a given muscle group or movement, we will instead implement a set of rules or games to
Take a week 5 off – Still move and be active, and focus on nutrition Week 6 – 5 sets 13 reps 65 reps Week 7 – 5 sets 15 reps 75 reps Week 8 – 5 Sets 16 reps 80 reps Week 9 – 5 sets 18 reps 90 reps Take week off –
12 week training program week 5-12 Read More »
Warm up Lower body: 5 mins on bike or rower 3 rounds: 10 Loaded beast 10/ Cossack Squat 10/ Lateral band steps 10/ High plank to lunge with reach to the sky and elbow to the ground 15/ Forward step lunges (Keep core engaged as much as possible) Warm up Upper Body: 5 mins on
12 week Strength and Conditioning Program – Week 1-4 Read More »
At OCR Academy, we encourage our students to assume the Superhero Pose whenever we are starting an exercise. What is the Superhero Pose? Hands on your hips, shoulders upright, and back straight. Montare Behavioral Health did a study that showed that 86% of the students who were in a slumped position (like a villain) found
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Let kids run, jump, climb, swing and be social. Kids are social and curious creatures by nature. They are also designed to run, jump, climb, and swing on things! Remember the things you did when you were at camp? Did you shoot a bow and arrow? Do arts and crafts? Learn to navigate a river?
Remember Your Summer Camp? Read More »
