10. “Getting out of bed is like the foundation of the discipline, and I think it carries over into everything else.”
– Jocko Willink
#PersonalGrowth #Leadership
❓ Are you ok with being average❓
✅ Contact us about online personal training, online nutritional consultation, online fitness classes, online strength training, and online kids classes ✅
Whitten
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
🇺🇸 Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device.
Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten. 🇺🇸
#GodBlessOurServiceMenAndWomen
Warm Up
Combo activation #2
Overhead banded circles 20 both directions
10m OH duck walk
External rotations 20 reps
10m crab walks
Band walks (Lateral & FWD/REV)
Lunge complex 5 reps each direction
Partner WOD
5 rounds in a ping pong fashion:
4x 20 DU
4x 20 second sprint
4x 4 burpee
So, why the spike? It’s not like it’s a new move.
Well, the fitness industry as a whole is moving toward more functional, full-body moves. Machines and isolation exercises are going the way of the dodo bird, replaced by exercises that offer more bang for your buck.
To find out what is luring athletes and the general fitness community to the Bear Crawl, we spoke with Rob DeCillis, co-owner of Training for Warrior Long Island, who uses the move regularly with the people he trains.
Bear Crawls Build Strength
Think of the Bear Crawl as a moving plank. It works your core muscles just like the Plank, but since you’re moving, it engages more muscles and forces your core to work harder to keep you stable. “The Bear Crawl strengthens your core and works your entire body, especially your shoulders, arms, and glutes,” DeCillis says.
Bear Crawls Increase Mobility
DeCillis adds that the Bear Crawl improves hip mobility. When you crawl, your hips go from fully flexed to fully extended, taking the joint through its entire range of motion. This makes it a perfect warm-up drill—plus it gets your heart pumping and wakes up your central nervous system.
Bear Crawls Improve Conditioning
The Bear Crawl is a full-body movement, so it’s a no-brainer to use as a conditioning tool. It increases your muscular endurance and improves your overall conditioning base. You can incorporate it into a full-body workout, such as a Hurricane. Check out the video above to see L.A. Dodgers’ first baseman Adrian Gonzalez’s Weighted Bear Crawls.
Bear Crawls are Versatile
“I often use the Bear Crawl especially with youth athletes and people who are not yet ready to be loaded with resistance exercises,” DeCillis says. Once you have sufficient strength, you can try more challenging variations, like moving laterally or backward. To further increase the challenge, perform the move wearing a weight vest or crawl as fast as possible over a set distance.
👉🏽 Lucky for you AMRAP Fitness provides such services for kids, tweens, and teens. Contact us for details 👈🏽
Get your teens & kids moving
▶️ CONTACT US FOR DETAILS ◀️
Warm Up
Dumbbell complex warm up #2
3x
Deadlift (between feet)
Hang power snatch
OHS
Full snatch
Windmill
TGU
WOD
3 rounds for time:
12 pull ups
12 devils press