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Thursday 181004

Front Squat 7×1Switch between Lat/Tri and PVC Bend Over between setsLateral Hip Circle Walk 24′-48′GHR or Reverse HyperGHDSUCalf Raises3 setsSumo Deadlift 3xAMRAPActive Pigeon, Arch Back, and Straddle Up between sets

Wednesday 181003

Running Drills to warm-upThis is a page out of Chris Hindshaw’s book.  It is looking to work specifically on VO2 max.  The pace of each interval should be slightly slower than a max effort 400m attempt to stay consistent. For … Read More

Tuesday 181002

Muscle-up PracticeEvery minute on the minute Shoulder Press 1x.  Every successful lift add 10# for the guys and 5# for the gals.  When there is a failure move onto Push Press and then Push Jerk.

Monday 181001

We had a few takers on the PR Day contest.  We will be voting on the most improved, not the best time!  Clean Review and Warm-upClean 3x-Focus on speed and technique Shuttle Spint 25y/25yWork every 90s-16 RoundsMobilize between lat/tri, pvc bend over, … Read More

Friday 180928

Today is PR Day!  We are going to set a baseline or retest a benchmark.  For those interested, we are having a bit of a contest for the most impressive improvement.  We are going to let the membership decide who … Read More

Thursday 180927

We are going to add some excitement to this week’s PR Day, which will be a benchmark!  We are looking for who will show the best improvement in a benchmark, not the best time.  We are going to allow the … Read More

Wednesday 180926

We are going to add some excitement to this week’s PR Day, which will be a benchmark!  We are looking for who will show the best improvement in a benchmark, not the best time.  We are going to allow the … Read More

Tuesday 180925

Front Rack Lunge 5×3 each Knuckle Hang 30s between all sets, alternate between Arch Back and Jefferson CurlReverse Hyper, Kneeling Sit-up, Calf RaisesorGHR, Sissy Squat, Calf RaisesHang Squat Clean 3xAMRAP-Between sets Lat/Tri Stretch and PVC Bend Over

Monday 180924

‘The Scapula craves complexity but the hips crave intensity’. -Ido Portal Table Top 10x(10s), Back Bend 10x, Inchworm-3 RoundsSkin the Cat-We will be going over different strength and mobility progressions to work up to a skin the cat.  Between sets work these hip components: seated … Read More

Friday 180921

“Josie”With a weighted vestRun 1 milethen Burpees 30xPower Clean 155#/105# 4xFront Squat 155#/105# 6×3 Roundsthen finish with Run 1 mile