[vc_row][vc_column][vc_column_text][/vc_column_text][vc_column_text] HAPPY NEW YEAR, LEGENDS! [/vc_column_text][vc_single_image image="10167" img_size="large"][vc_column_text]Today our four round Monday includes some higher rep options: longer row or bike high rep box step ups high rep, but timed, KB DL and a body row - so much harder than a ring row! Then, well break into a higher...
Hello world! We're getting ready to re-enter the real world...Other than all things "hair", life is returning to normal. We are done with treatment - no more appointments! We can get back to work, life, and some normalcy. Since I posted last, Ed and I have blasted through the final...
[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...