[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...
[vc_row][vc_column][vc_single_image image="9073" img_size="large" alignment="center"][vc_column_text]I have written more "meal prep" posts over the years than I care to remember. They all say the same thing, with new containers. So why repeat it again and again? Because it's the simplest way to get a handle on your diet. Period. Meal planning sounds...
[vc_row][vc_column][vc_single_image image="8649" img_size="large" add_caption="yes"][vc_column_text]We start our metcon Friday with a bench press with reps of 5-5-3-3. No alternate. Next we'll hit some core work before addressing the metcon for the day...Megan. Megan is an unofficial benchmark workout - not an official benchmark girl (BMG). We'll see a rep scheme of...
[vc_row][vc_column][vc_single_image image="7828" img_size="large" add_caption="yes"][vc_column_text]Wednesday strength starts with week 4 of 10 of our 10 rep back squat. Onward! Next, we'll work a heavier barbell hang power clean and jerk - grip strength and eccentrically loading the hammies, glutes, and low back while learning to cycle the bar. We'll keep the...
[vc_row][vc_column][vc_column_text] Happy Birthday, Charlotte! We miss you, Girl! [/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="8939" img_size="large" add_caption="yes"][vc_column_text]Our Monday four-rounder starts with alternating DB C&J from the deck - one head touches the deck. Followed by some rope work - working doubles or singles. Continuing the "cardio" with high rep kettlebell swings overhead and crushing your...