[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="7612" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Happy Memorial Day Legends! Today in three heats we're honoring Michael Murphy, a Navy SEAL who lost his life in the line of duty. You can read about this American Hero HERE. His story is amazing and today we honor his memory by doing HIS workout....
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10710" img_size="large" add_caption="yes" alignment="center"][vc_column_text]The Friday before a long weekend for some of you...so let's hit it! Today, in honor of OBG's 67th Birthday, we'll tackle 6 minutes (the 6 in 67) with a partner of: 2 rounds Bear Complex plus 7 burpees (the 7 in 67). Thank OBG for...
[vc_row][vc_column][vc_single_image image="10745" img_size="large" alignment="center"][vc_column_text]We know... we know...you're depressed because the Front Squat cycle is over, right? Thought that would get a little laugh out of ya! Ok! So, our Strength-biased Wednesday starts with a combo of back and front squats - yes, both. Sorry! (Not really). Then our overhead is...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10743" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Finally! It's not even Memorial Day and you're off the hook for push-ups and ring rows...today...just for today! Our four-round Monday is a little more exciting due to the lack of pushing and pulling. We'll see a sprint on the rower or bike, wall balls, battling...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10714" img_size="large" add_caption="yes" alignment="center"][vc_column_text]We'll tackle some BB deadlifts today before we "carry some heavy sh#t". 5 rounds of 3 reps today. Have fun with it! Next - in teams of 2, we'll "carry some heavy sh#t". Farmer carries, front rack holds, and overhead holds. We call this grunt work...
[vc_row][vc_column][vc_single_image image="10711" img_size="large" add_caption="yes" alignment="center"][vc_column_text]This is the final of our 8-week Front Squat Cycle. Congratulations! On What? Better front racks, greater mobility of the wrist, elbow, and shoulder, stronger core, and a deeper, stronger squat. Our Press today is a Press/Push Press combo supersetted with inch worms. And our DL...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10713" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Our Monday four-rounder starts with Murph prep - and a lot of push-ups and pulls. You'll also see a fun little DB complex and some core work. It will take some time to complete this because of the push-ups so be patient - strength takes time!...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10674" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Friday Bench Press. We know...everyone will show up today! 5 rounds of varying reps today. Have fun with it! Next - in teams of 2, we'll do some "cardio"...and let's leave it at that. All we'll say is it's not burpees - how's that 🙂 And...
[vc_row][vc_column][vc_single_image image="10675" img_size="large" add_caption="yes" alignment="center"][vc_column_text]This is week 7 of our 8-week Front Squat Cycle. Continue your practice here - we know WE do well when WE'RE exposed over and over again to a specific stimulus...and it's showing right here that this works! Our push today is a barbell push press....
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10676" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Photo above: If you're not having fun with your exercise, training, workout, and you're our age...find something else! One of the best ways to ensure compliance is to enjoy your training! And now, on with our program... Our Monday four-rounder will see THE END of the...