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Warm Up For Runners


Warm Up For Runners

A Video Guide To Prep Your Body Before Your Run

Runners, it is time to put a stop to the old school warm up ways to rest. If you want to keep running for years to come, you have to do a better job of prepping your body before you hit the road/trails.

Here is a quick video that gives you a step by step approach to a warm up for runners. It may take a bit longer than your current warm up, but I guarantee it will help you not only be a better runner now, but it will keep you on your feet for years.

Do your body a favor and check out the video!

How to do a proper push up

How to do a proper push up

Coach David de Leon


The push up is a universal exercise that anyone can do be it from the toes or the feet. But many people still have yet to perfect how to do a proper push up.

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The horrible hundred



The Horrible Hundred is back this year and we want to get our OTL Family out there to have fun and throw it down. This is more of a “boot camp” style competition with more bodyweight movements and kettlebell movements. Not your typical OTL boot camp where you’d have rowers and heavy dumbbells 🙂 Read More

Toes To Bar Tutorial

Learning and Connecting your “Toes to Bar”

A quick toes to bar tutorial from Coach David and Courtney de Leon

Toes to bar can be a very tricky movement. When one lacks rhythm at the bottom of the movement it is difficult and for some even impossible to connect more than one. But no worries, we are here to help.

Most problems during the toes to bar occur at the body. There is one quick fix that is mentioned a few times in the video. The problem is hesitation at the bottom (explained in the video) if this can be fixed, you will have a much better time finding your rhythm during the movement.

If you have any questions about the movement please do not hesitate to ask. I’m happy to help as much as possible.

Here is a quick toes to bar tutorial video that is guaranteed to help you succeed when it comes to toes to bar.

Vacation Workout 6

Day 6 is already here. The 2 weeks flew by and training starts back full gear on Monday!

*If you do not have a rower, replace the row with a 1 mile run*

  • 2,000m Row
  • 100 push ups
  • 100 sit ups
  • 100 air squats
  • 2,000m Row

Go get it done!


Vacation Workout Day 5

*If you’ve gotten here via the email, today is day 5 not 4!

Vacation workout day 4 is similar to last weeks day 1 but for a longer period of time. Be sure to warm up, stretch and stay out of the comfort zone during the work.

For the cool down, the RDL’s should be lightly weight if possible. Remember, you can use anything here for weight!


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Vacation Workout 4

So you are 1 week down. Christmas is officially over and you still have 1 week of no classes. DO NOT tell yourself you are going to wait until the new year. It will no be fun returning to the gym on January 2nd knowing you haven’t done SOMETHING.

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Vacation Workout Day 3

It’s almost! Just because Christmas is almost here doesn’t mean you can’t workout.

Day 3 workout is quick and can all be done in the comfort of your own home!

Work hard, have fun, Merry Christmas, Happy Holiday!


Day 3
Warm Up
3 sets:

– 10 Air squats

– 10 Push Ups

– 10 V-ups


3 sets:

– Lateral Lunges x 8

– Forward lunge stretch x 8


Conditioning Work
20/20 x 6 rounds of each:

– Squat/Hold

– Push Up/FLR

– Squat Jump/Rest

– Mt. Climbers/FLR (yes, again)


Cool down
3 sets:

– Superman x 15

– V-Up x 20

– Russian Twists x 50

Vacation Workout – Day 2

Ok OTL Family I hope day 1 went awesome! You did do it, right? Well, if you have and you are ready for vacation workout day 2, I’ve got you covered!

Day 2 we start getting back into some weights. Now I realize not everyone will have access to weights so I have put a section for you as well!

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Vacation Workout – Day 1


FLR Position


Vacation workout Day 1

Day 1 involves no weightlifting. I want you all to use this time to let your muscles and central nervous system recover from the year of training. If you have questions, just let me know!


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