Kraken Fitness

26/12/2019

Merry Christmas! Here are some good work out pieces to hit after the holidays.

A.Strength
Back Squat 4x10 @ 60%

B. Accessory
Single Leg RDL 3x 10
Weighted Pull Up 3x 8
Hollow Body Holds 3x :30 sec

C. 30 min Active Recovery Bike

09/12/2019

The ROC Human Performance Center is opening after getting all the new equipment installed. Please make sure you are trying to attend at least one class a week. We understand the times are hard with how our shift changes are.

Monday-Thursday
0615,0715,1030,1415,1515

22/10/2019

https://youtu.be/wUEl8KrMz14

View full lesson: http://ed.ted.com/lessons/why-sitting-is-bad-for-you-murat-dalkilinc Sitting down for brief periods can help us recover from stress or recu...

20/10/2019

10/20/19 Self Paced PT.
Time for you to work on your running for your PFA or just get swole 💪🏼

15/10/2019

NO BEFORE SHIFT PT ON WEDNESDAY DUE TO THE ALL CALL.

10/10/2019

Today’s Before Shift Work Out:
400m Run
3 Rounds
-6 WBs
-3 Burpees
-1 Sled Push (~20m)
400m Run

07/10/2019

PT PLAN FOR SWING SHIFT
Hefner will be leading a before shift session on WEDNESDAYS
Cox will be leading a after shift session on SATURDAYS

Please try and make it to one of the sessions during your work week.

29/09/2019

Have your PFA coming up??? Here is a good running work out to try.

Running Stride Warm Up

4 rounds of 20 second accelerations.
Start at a easy jog and increase the speed until you end at 400m pace.

Rest 1 min between rounds

Main Set

Running Intervals: 5 sets (4x 30 second work 15 second rest)

3 min rest between

13/09/2019

Look for PT to start back up once we are on Swings 🎉

12/09/2019

12/09/2019

“ALWAYS REMEMBER”
Teams of 2
Buy In: 2001 meter row
4 rounds
9 rope climbs
11 Bear Complexes (135/95)
Cash Out: 2977 meter row

Each piece of this work out has a meaning. 2001 for the year. 4 rounds for the number of attacks. 9 for the month. 11 for the day and 2977 for the lives that were taken that day.

This work out kicked my ass and humbled me beyond belief.