[vc_row][vc_column][vc_single_image image="12417" img_size="large" add_caption="yes" alignment="center"][vc_column_text] WORKOUTS FOR THE WEEK: MONDAY After a solid warm up.... Our four rounds will have us performing: rope climbs DB complex of clean and jerks, and snatches planks Then, in teams of 2 you'll work an alternating EMOM (yes, 1 min rest between rounds) of...
[vc_row][vc_column][vc_single_image image="12389" img_size="large"][vc_column_text] MEAT! CARNE! VIANDE! FLEISCH! I KNOW, I KNOW...more protein talk. But stay with me! Protein is "having a moment". What sucks is it's always had a moment with us, but now (thankfully), EVERYONE is talking about it. And it's a good thing. But why...
[vc_row][vc_column][vc_single_image image="12376" img_size="large" alignment="center"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Back in 2021 the British Journal of Sports Medicine posted and infographic that circulated the interwebs and knocked our socks off. It's always great when a bonafide organization pushes out something we repeat all the time. You've heard us say: be careful using the word "injury" or...
[vc_row][vc_column][vc_single_image image="12363" img_size="large" alignment="center"][vc_column_text] WORKOUTS FOR THE WEEK: MONDAY After a squat-centric warm up... Our four rounds will have us performing: jumping pull ups, high rep kb swings push ups Then, in teams of 2, you'll work through a 15' AMRAP of farmers carries and planks WEDNESDAY Our squat will...
[vc_row][vc_column][vc_single_image image="12355" img_size="large" alignment="center"][vc_column_text] WORKOUTS FOR THE WEEK: MONDAY After our classically perfect gymnastics warm up, we'll see the following in our 4-rounder: rope climbs burpees walking lunges Then, off schedule, we'll bench! 5 rounds including warm up of descending reps and ascending loads. WEDNESDAY We'll complete a fun, team-based...
[vc_row][vc_column][vc_single_image image="12351" img_size="large" alignment="center"][vc_column_text] WORKOUTS FOR THE WEEK: MONDAY After a little mobility to warm up your squats, we'll work on lightweight Thrusters (PVC->empty BB) in rounds of timed work. Our Monday 4-rounder will see only two movements today: the dreaded Knees to elbows (or progressions) and a single DB...
[vc_row][vc_column][vc_single_image image="12346" img_size="large" alignment="center"][vc_column_text] HAPPY BIRTHDAY COACH TRISH! WORKOUTS FOR THE WEEK: MONDAY We'll warm up with our classic push, pull, and squat warm-up. Then, our 4 rounds will have you jumping and pulling, climbing and working on DB Thrusters. We'll finish up with Annie-ish! Jump ropes and Situps...beat your...
[vc_row][vc_column][vc_single_image image="12330" img_size="large" alignment="center"][vc_column_text] WORKOUTS FOR THE WEEK: MONDAY We'll squat our butts off in the warm up. Your four-rounder will see: jumping pull ups rope climbs rowing/biking Then, we'll partner up for an almost 20 minute conditioning session - be happy for the cooler temps! WEDNESDAY Our warm up...
[vc_row][vc_column][vc_single_image image="12330" img_size="large" alignment="center"][vc_column_text]Back to a regular schedule this week. Time to brush of the holiday rust and let's get to it! WORKOUTS FOR THE WEEK: MONDAY We'll repeat the warm up of all warm ups (soon you'll get it) to start the week. Our four-round Monday will include: burpees...
[vc_row][vc_column][vc_single_image image="12324" img_size="large" alignment="center"][vc_column_text]HAPPY NEW YEAR GRANDMASTERS! The image above is from our new affiliate headquarters: MetFix by BSI. If you've never heard of them, first go HERE. It's an impressive site already. This is truly heart of what we do, and have done for the past 15+ years. The...