[vc_row][vc_column][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="9736" img_size="large" add_caption="yes" alignment="center"][vc_separator color="white" border_width="4"][vc_column_text]Monday's four-rounder will have you pulling from the rings, swinging kettlebells, planking from the wall (say what?), and working some heavy wall ball push presses. Then, in teams of 3, we'll work on lunging and bear crawls...a little rest but mostly an AMRAP of...
[vc_row][vc_column][vc_single_image image="9715" img_size="large" alignment="center"][vc_column_text] HAPPY BIRTHDAY MONIKA! [/vc_column_text][vc_column_text]Today we'll start off with Bench Press. Normal pattern of 5-5-3-3. Next, we'll team up for some Barbells for Boobs practice. Teams for 2 for 12 minutes in EMOM fashion, we'll work clean and jerks working toward our chosen load for the event....
[vc_row][vc_column][vc_column_text] HAPPY BIRTHDAY, RICH F TODAY! AND HAPPY BIRTHDAY, COACH NIC TOMORROW! [/vc_column_text][vc_single_image image="9712" img_size="large" alignment="center"][vc_column_text]After a PVC-based warm-up, we'll launch into our strength day. You're squat is the Olympic Hang Squat Clean. Your Press is more Olympic work in a single DB ground to overhead. And we're on week...
[vc_row][vc_column][vc_column_text] HAPPY BIRTHDAY (TOMORROW) FALON! [/vc_column_text][vc_single_image image="9137" img_size="large" add_caption="yes" alignment="center"][vc_column_text]For Falon's birthday, we're "pooping in the woods"! LOL After that as our warm-up, we'll hit up our four-rounder. You'll see Wall Balls, body rows, DBall slams, and planks. Simple, yet effective. Take your time, loads can create a strength-building environment...
[vc_row][vc_column][vc_single_image image="9678" img_size="large" alignment="center"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Fri-yay! Today we'll start with some barbell DL's 5x2 - go heavy! Next: push ups drills - you've seen this before. Then, in teams of 2 we'll work some cardiooooooo...have fun with this. Hopefully it'll rain and cool us down! Finally, a lot of situps. If you...
[vc_row][vc_column][vc_single_image image="9677" img_size="large" alignment="center"][vc_column_text]Strength Day Our squat is a barbell back squat Our press uses the clean and jerk to get the bar to the front rack, and then well jerk or push press. And our hinge is week 3 of the 10 week DL cycle. Finally, we'll work on...
[vc_row][vc_column][vc_single_image image="9676" img_size="large" alignment="center"][vc_column_text]After a fun new warm up (which we assure you will be chaotic), we'll hit up our Tuesday (previously Monday) four-rounder. Today we'll cycle through rounds of pull ups, Dball squat cleans, Mountain Climbers and Odd object ground to overhead. It will be a challenging circuit. Next...
I've never had short hair. Nor was this planned. And it's completely out of control! Shooting for a little Meg Ryan, and ended up with the mop head from the gym! (JK - I can make it crazy!) Most of our friends are caught up on what I'm about to...
[vc_row][vc_column][vc_single_image image="9073" img_size="large" add_caption="yes"][vc_column_text] Regardless of your goal when training with us, we have a position on how you should tackle it with regard to your diet. These posts normally stem from a conversation or conversations with athletes, and this is no different. One of our favorite athletes (though we...