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 »
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 »
We at OCR Academy encourage our students to assume the Superhero Pose whenever we are starting an exercise. What is the Superhero Pose? Hands on hips, shoulders down and back with your chin slightly down. The Montare Behavioral Health did a study that showed that 86% of the students who were in a slumped (evil
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