[vc_row][vc_column][vc_single_image image="8725" img_size="large"][vc_column_text] Our 4 round Monday includes a Row or Bike, wall balls, jump rope, and a heavy DBall over shoulder. Then in teams of 2 a 12 EMOM of AMRAP of BB HPC and planks. We'll finish up with some balance. Monday - complete! [/vc_column_text][/vc_column][/vc_row]
Teams of 2 BB Complex 3 Rds of: 3 UB Cycles of: 5x DL 3x HPC 1x PP Planks + KIM 1:00 Plank, rest :30 :30 KIM L elbow R knee, rest :30 1:00 plank :30 KIM R elbow L knee, rest :30 III. Theo’s Walk/Run 400M 200M...
. BB BS Week 7 of 10 rep squat 2-3 priming sets then 1 active set of 10, attempting to increase load. Use fractional plates as needed. NO ALT MVMNT Dbl DB Pausing Strict Press 3 Rds x 4 reps :03 hold in front rack, :30 hold in OH...
[vc_row][vc_column][vc_single_image image="9083" img_size="large"][vc_column_text]Friday Coffee Clutch above! We start with a BB DL since we didn't get a barbell in our hands on Wednesday for the hip work. Next, hip hinge work with cork work in an EMOM. And finally, the meat and potatoes: a three part workout of burpees and...
[vc_row][vc_column][vc_single_image image="9085" img_size="large"][vc_column_text]Wednesday starts with week 6 of 10 of our 10 rep back squat - onward! After squats, we'll push overhead and pair that with a horizontal body "pull"...perfect pair! Our glute work for the day is, again, glute bridges. Master the two-legged bridge before moving to a single...
[vc_row][vc_column][vc_single_image image="9088" img_size="large"][vc_column_text]Our Monday four-rounder has us hanging and working on some gymnastics skills, squatting (of course), jumping, and working some Olympic skills as well. Next, with a partner, a little teamwork to complete max effort box step-ups in a set amount of time. Finally, cashing out with some core...
[vc_row][vc_column][vc_single_image image="9054" img_size="large"][vc_column_text]Gymnastics work (above) can be done by anyone - it's infinitely scalable, and requires a lot of core strength which we all can use. After a BB Front Squat to start our Friday, we'll team up for a repeat of a Hero Workout we did on Labor...
[vc_row][vc_column][vc_single_image image="7817" img_size="large"][vc_column_text]The importance of your diet...we believe that the foundation of your training and of your health is your diet. The simpler, the closer to nature and a foods original source, the better. We believe that the concept of the Paleo Diet as a structural hierarchy (not an absolute)...
[vc_row][vc_column][vc_single_image image="9047" img_size="large"][vc_column_text]After a spirited warm-up wresting with a bumper plate, our four-founder is a good one. We'll see body rows (ring rows with a bar), a new movement with the BB, planks, and an odd object overhead. Next up, a partner workout with DB power cleans and pushups. It'll...