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    Training With Coach Rozy Performance

    Before we dive into the details, we want you to think about this analogy. You want a hamburger. There is a $1 option from McDonalds or a $10 hamburger at your...

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    Bootcamp Workout of the Week #6

    Bootcamp Workout Treadmill Jog – 1/2 Mile Hip Complex   Circuit – 2 Rounds 1] Back Squats – x5 2] Lateral Lunges – x10ea 3] Landmine Sumo Squats – x20 4]...

  • bootcamp

    Bootcamp Workout of the Week #5

    Bootcamp Warm-Up 1] 2-Minute Jog 2] Dynamic Warm-Up 3] Hip Complex   Strength Circuit 1] Front Squat – x25, x20, x15, x10 2] DB Shoulder Press – x25, x20, x15, x10...

  • bootcamp

    Bootcamp Workout of the Week #4

    Bootcamp Warm-Up 1] Movement Warm-Up (20 Yards Each) Jog/Backpedal Tall Shuffle w/ Arms Skip Forward/Skip Backwards Carioca 2] Dynamic Warm-Up   Dumbbell (DB) Rock & Rout Complex: 4 Reps of Each...

  • bootcamp

    Bootcamp Workout of the Week #3

    Bootcamp Warm-Up: 2-Minute Jog Dynamic Warm-Up Vector Complex   100 Thrusters! Dumbbell Thrusters 10 Reps Every Minute For 10 Rounds Dirty 30’s A] Pullovers B] Skull Crushers C] Close-Grip Bench Press...

  • bootcamp

    Bootcamp Workout of the Week

    Warm-Up: 20yd Shuffle – 20yd Shuffle – 20 yd Run – 4 Rounds Dynamic Warm-Up Hamstring Complex Prone Shoulder Series   Quad-Set #1 2 Rounds – :15 Between Exercises – :60...

  • 5 Exercises to Improve Ankle Stability

    By: Adam Rizzio Coach Rozy Performance Intern Whether you are an athlete or someone trying to get in shape, a vital component when striving for peak levels of performance is to...

  • bootcamp

    Bootcamp Workout of the Week

    “Back to the Basics Circuit” Warm-Up: 1-Minute Jog Dynamic Warm-Up Hip Complex 3-Position Arm Circles   Circuit: 5-8 Rounds – 1min-2min Rest Between Rounds 1] Goblet Squat – x10 2] Box...

  • Agility Training: Setting Up Progressions for Lateral Progress

    Author: Mark “Coach Rozy” Roozen, M.Ed, CSCS, NSCA-CPT, TSAC-F, FNSCA Agility Training Agility training is more than just going out and setting up some random cones and running around a field...

  • River Rat Run and Prep Run Program!

      Race Day April 28, 2018 1/2 Marathon        8:15 5K                           8:30 Bike Ride         ...

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