[vc_row][vc_column][vc_single_image image="8655" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Today our skills and work will include planks, odd object ground to overhead, rope-a-dope and wall balls. Lots of opportunities to tweak technique and push the load a little. We'll finish up with a lot of single legged work with walking lunges and some core...
[vc_row][vc_column][vc_single_image image="9964" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Fri-yay! Our metabolic conditioning priority today is preceded by a strict press to kick off the day with some strength. Next, we'll venture into a gymnastics-dominant team AMRAP of pulling and squats. Finally, we'll cash out with some accessory work in a longer set, not...
[vc_row][vc_column][vc_single_image image="9965" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Our hump day strength sesh today will include the following: Very high rep barbell back squats, a DB HPC and a Dball ground to over shoulder. We'll also be working some lat pull-downs and good mornings in between our primary strength movements. Finally, we'll cash...
[vc_row][vc_column][vc_single_image image="9960" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Our typical Monday four-rounder is a three-rounder today to give us time to work a little cardio in the end. Our circuit today will include clean technique via the clean pull, burpees and deadlifts. After some time there, we'll pair up and work a longer...
[vc_row][vc_column][vc_single_image image="9945" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Chad Wilkinson October 29, 2018, Navy SEAL Chad Wilkinson took his life. While approaching his 21st year active duty and experiencing multiple combat deployments, his body and his mind had taken too much. Following his death, his family donated his brain to science and would...
[vc_row][vc_column][vc_single_image image="9937" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Wednesday Strength includes BB DL in lower reps higher sets BB BS in lower sets higher reps BB PP in moderate to low reps and sets And a skill/pulling-based Team workout - not for time but for quality, sharing high reps to schedule rest. Hump...
[vc_row][vc_column][vc_single_image image="9938" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Monday starts with strength today - we'll Bench with an addition 2 rep set added to our sets. This will be 5 sets today. No alternate. Our four- round Monday circuit will include: Chad practice DB HPC&J Shuttle runs/wogs with line touches at each end...
[vc_row][vc_column][vc_single_image image="9909" img_size="large" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Conditioning Friday coming at ya! But first, we Press! Our strength today is a BB strict press in descending reps and ascending loads. Next, you have the opportunity to try out the benchmark girl Annie today. Sit ups and single unders for us! Next - some...
[vc_row][vc_column][vc_single_image image="9903" img_size="large" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Today is the perfect strength day. A combination of barbell back and front squat, hang power clean and jerk, and deadlift with the burpee twist! Just enough info to make you want to show up and lift, right? If that's all we say about it, it's...
[vc_row][vc_column][vc_single_image image="9899" img_size="large" alignment="center" style="vc_box_shadow_3d"][vc_column_text] Coach Sam here: I got invited to a local gym for Breast Cancer Awareness Month! I got to be an honorary (unofficial) coach for the 6am class that was attended by several athletes I had coached in the past and a few new ones. The...