[vc_row][vc_column][vc_column_text][/vc_column_text][vc_column_text] HAPPY NEW YEAR, LEGENDS! [/vc_column_text][vc_single_image image="10157" img_size="large"][vc_column_text]Our New Year four-rounder includes some super spiffy skills and movements that when you do them well, they boost mobility and strength. Inch worms are a great way to increase hamstring mobility and core strength. The Overhead Squat is the king of squats...
[vc_row][vc_column][vc_single_image image="8930" img_size="large" add_caption="yes" alignment="center"][vc_column_text] HAPPY BIRTHDAY MICKEY AND JEFF! Today we'll kick things off with another Open Workout: 20.3. We'll work a combination of Deadlifts and DB push presses. After a short recovery, we'll work on some core movements, and then a longer finisher with multiple movements in...
[vc_row][vc_column][vc_single_image image="10081" img_size="large"][vc_column_text]Brushing the rust off after Christmas holiday indulgences...here we go! Our squat today is also a skill for you: power cleaning the first rep of some barbell front squats for higher reps. Our press today is a DB, also a hinge taking it from the deck. And our...
[vc_row][vc_column][vc_video link="https://youtube.com/shorts/s3esxM1mPpU?feature=share" align="center" title="Carl blasting through 200 single unders!"][vc_column_text] This is the perfect video to start off the new year. Expect more! Regardless of the ages of our athletes (you can't play the "I'm old" card with us!), we expect a lot. The more your expect of yourself,...
[vc_row][vc_column width="1/2"][vc_single_image image="10117" img_size="medium"][/vc_column][vc_column width="1/2"][vc_column_text] Happy Holiday GrandMasters Family and Friends! Yes, it's the end of the year and what a year! Coach Sam here, messaging for both Ed and I. It's been a fast year - we blinked and it's almost over. So before it's COMPLETELY OVER, we wanted...
[vc_row][vc_column][vc_single_image image="10084" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Today we'll kick things off with another Open Workout: 15.2 You'll have 14 minutes to work through 100x double unders, 50x wall balls and 7x muscle ups...understanding we have progressions posted for all movements, including rep scaling. So don't worry! We have your back. Next, some...
[vc_row][vc_column][vc_single_image image="10085" img_size="large"][vc_column_text]Our Strength Day is just that. A glorious day of lifting! Our squat is a little sneaky today. The movement is a "Cluster", a barbells squat clean thruster. We'll work on the minute for a designated number of reps. Next we'll strict press. And our hinge for the...
[vc_row][vc_column][vc_single_image image="10086" img_size="large" alignment="center"][vc_column_text] Happy Birthday to Renee Z! Today our 4 rounds have more of the basics. You'll see a quick cardio sprint, KB DL, step ups and simple but heavier push press. Next, in teams of two you'll work for 9 minutes on more zone two cardio...
[vc_row][vc_column][vc_single_image image="10059" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Our Friday starts with a Benchmark Girl - Jackie. In teams, you'll work through 1000M row, 50x BB thrusters and 30x Ring Rows. She's a beaut! Next, some core work, and finally, here we go again...remember, Friday's are for metabolic conditioning...so we're at it again...
[vc_row][vc_column][vc_single_image image="10058" img_size="large" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Our strength day starts with more skill than strength. With our age demographic, shoulder range of motion is a focus...and it takes a lot to perform an OHS. So that's our first focus. Next, we'll strict and push press. And finally, a DL with a twist....