[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11003" img_size="large" alignment="center"][vc_column_text]Back to a more traditional Friday and with hopefully cooler temps! We'll Bench for our strength today. Then we're starting our Barbells for Boobs work with 5 rounds of HPC&PP or Jerk OTM...starting to build some light volume here. And we'll cash out with some bodybuilding and...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11002" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Wednesday Strength Day! Back to traditional Wednesdays, mostly! Squat: we'll see Dumbbell Squats again, but that's good because they're hard! Press: we'll barbell push press for lower reps and higher loads, again, so hope you tracked your loads from last time. Hinge: we're back to barbell...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11005" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Today is Patriot's Day, honoring those who served and those lives lost on 9/11/2001. Teams of 2 to 3 today will conquer the following: 2001 Meter Row, run or equivalent distance Bike 11x Burpees 11x Dbl DB Thrusters 11x Burpees 11x KB DL 11x Burpees 11x...
[caption id="attachment_10953" align="alignnone" width="300"] Weightlifter emoticon[/caption] You're getting the workouts for the entire week on this blog post! Yay, you! Monday your four-rounder includes push-ups, wall balls, wall walks/plank holds, and some new behind-the-neck work. We'll end the day with an EMOM of walking lunges and planks. Wednesday will...
[vc_row][vc_column][vc_single_image image="10985" img_size="large"][vc_column_text]We rarely cut corners on feeding our blog, but we have some exceptions this week so our training for the week is as follows: Monday With our demographic we rarely have a workout like you will have today. It's called the Bear Complex, and you will spend the...
[vc_row][vc_column][vc_single_image image="10985" img_size="large" alignment="center"][vc_column_text]Still...Full speed ahead! Tropical Storm ( or Hurricane) Idalia - our first storm of the season is coming! Evenwith gulf temps being at record highs, luckily we've escaped any truly early-season storms to date. As the track and intensity stands, Tuesday will just be wet, warehouse roof...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10953" img_size="large" alignment="center"][vc_column_text]Almost done with August, folks! Bring on the fall! Our intro strength set is a Thruster triple from the rack. You'll spend 15 minutes working to a heavy set of 3. Next up, we'll spend 10 minutes on a clean pull complex. Finally, you'll work either as...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10961" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Happy Hump Day Athletes! Today we'll see a few variations from our traditional BB work. Squat: we'll wall ball, and attempt unbroken sets. If that's easy - we'll up the load on the med ball. Press: we'll barbell push press for lower reps and higher loads....
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10958" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Today marks the birthdays of two of our "OG's"! Margie and Jaye celebrate their birthdays today! Congrats! Our four-rounder today includes: Renegade rows! We love them! Jump rope Globo-style biceps curls Banded tricep extensions Then, in teams of two for two, four-minute max efforts, you'll push...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10953" img_size="large" alignment="center"][vc_column_text]Fri-yay! Today we bench press for the second Friday in a row...you're welcome! That was a treat to bribe you to complete part two: In teams of two we'll work to complete higher reps of DB thrusters and jumping pull ups - a "Fran-ish" combination for those...