Flagship Athletic Performance

Wednesday bringing the heat for the WOD of the Week! We’d say this was a good workout for your first day right @jjizrawi? Scroll to see today’s 10min burner and post your score toon the comments!

Headed into Monday’s workout like What’s your favorite thing about Monday workouts?

#repost from coach @calebgjohnson Thank you for coming to my TedTalk Was able to capture some rare footage of me coaching and risking it all doing the old rower 101 on boxes trick! ... Here’s my hack on getting the fan spinning efficiently on your first pulls! Quick tips on better rowing: - sequence is legs, hips, arms, arms hips legs - Treat it like a deadlift(flat back and tension through the lats) - big leg drive - smooth pace > fast pulls - breath! - do it all the time! The more you row the more you’ll learn how to pace and the timing of the fan etc. . . . #Flagship #FlagshipAthleticPerformance #FlagshipAPC #Lululemon #LululemonSF #LululemonAmbassador #lululemonmen #thesweatlife #CompeteEveryday #lift #gym #fitness #lifestyle #training #personaltrainer #coach #fitnessmotivation #motivation #health #strength #workout #row #rowing #concept2 #cardio

Pulling through week 4 of our tempo cycle! Tempo deadlifts, when done correctly, are great for building strength and stability through the entire posterior chain and core! 4/13/20 Strength... Every 2min for 14min(7rds) Tempo Deadlift @ 31x1 *Start light and build each set to find a heavy set of 4, or until you loose your technique or tempo. See more

How are you jumping into your new month of training?? Adding a jump rope to that plan sounds like a good idea!

Pressed for time? EMOM workouts are great for getting high intensity work done in a short amount of time! They can also be done anywhere and with little or no equipment. Pick 3-5 movements, choose how many rounds or how long you want to work for, and rotate at the top of every minute until workout is complete!... Try this one out! EMOM for 5-7rds Min 1) shoulder press/push up Min 2) Pike hold/handstand hold Min 3) Cardio(run/row/jump rope/burpee) Min 4) Core(Viking twist/sit up) Get after it!

Looking to get better at double unders, or just jumping rope in general? Here’s some simple tips: 1. Buy your own rope! You can customize your personal rope to the exact measurements that work for you, which will help with your technique. 2. Timing and control! Start by doing single unders and see if you can do big jumps with slow turns of the rope, and small jumps with fast turns without stopping.... 3. Practice! We all go through that struggle stage when learning to do double unders! The more you practice the faster you’ll get them! Oh, and your rope is small and travels well so you can do them almost anywhere! What’s your best set of unbroken dubs??

Casual freestanding handstand hold from @i_castillo What’s your best freestanding handstand hold?

We’ll take an extension please, and make it a triple! The full extension of your ankles, knees, and hips in the snatch and clean, aka triple extension, is the optimal way to produce the most power! Looking to get better at your Olympic lifts? We still offering 1 on 1 safe and socially distanced coaching at The Lot! Msg us or send us an email for more info and how to book a coach.

Frog stand level: Expert! Gymnastics movements can arguably be the hardest things we do at Flagship! What gymnastics movements are you looking to get better at or do for the first time this year?

Looking forward to a fresh year of fitness and continuing to build best versions of ourselves, wherever the location! We would love to hear those 2021 goals and plans, so please post in the comments!