[vc_row][vc_column][vc_single_image image="9965" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Our hump day strength sesh today will include the following: Very high rep barbell back squats, a DB HPC and a Dball ground to over shoulder. We'll also be working some lat pull-downs and good mornings in between our primary strength movements. Finally, we'll cash...
[vc_row][vc_column][vc_single_image image="9960" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Our typical Monday four-rounder is a three-rounder today to give us time to work a little cardio in the end. Our circuit today will include clean technique via the clean pull, burpees and deadlifts. After some time there, we'll pair up and work a longer...
[vc_row][vc_column][vc_single_image image="9945" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Chad Wilkinson October 29, 2018, Navy SEAL Chad Wilkinson took his life. While approaching his 21st year active duty and experiencing multiple combat deployments, his body and his mind had taken too much. Following his death, his family donated his brain to science and would...
[vc_row][vc_column][vc_single_image image="9937" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Wednesday Strength includes BB DL in lower reps higher sets BB BS in lower sets higher reps BB PP in moderate to low reps and sets And a skill/pulling-based Team workout - not for time but for quality, sharing high reps to schedule rest. Hump...
[vc_row][vc_column][vc_single_image image="9938" img_size="large" add_caption="yes" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Monday starts with strength today - we'll Bench with an addition 2 rep set added to our sets. This will be 5 sets today. No alternate. Our four- round Monday circuit will include: Chad practice DB HPC&J Shuttle runs/wogs with line touches at each end...
[vc_row][vc_column][vc_single_image image="9909" img_size="large" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Conditioning Friday coming at ya! But first, we Press! Our strength today is a BB strict press in descending reps and ascending loads. Next, you have the opportunity to try out the benchmark girl Annie today. Sit ups and single unders for us! Next - some...
[vc_row][vc_column][vc_single_image image="9903" img_size="large" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Today is the perfect strength day. A combination of barbell back and front squat, hang power clean and jerk, and deadlift with the burpee twist! Just enough info to make you want to show up and lift, right? If that's all we say about it, it's...
[vc_row][vc_column][vc_single_image image="9899" img_size="large" alignment="center" style="vc_box_shadow_3d"][vc_column_text] Coach Sam here: I got invited to a local gym for Breast Cancer Awareness Month! I got to be an honorary (unofficial) coach for the 6am class that was attended by several athletes I had coached in the past and a few new ones. The...
[vc_row][vc_column][vc_single_image image="9912" img_size="large" alignment="center"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text] It's the end of October and what a month! October is Breast Cancer Awareness Month. We have a few causes we push up really hard in our priorities and ever since we opened our first box in 2010, we have supported Barbells for Boobs. We use...
[vc_row][vc_column][vc_single_image image="9716" img_size="large" alignment="center" style="vc_box_shadow_3d"][vc_column_text]Conditioning Friday coming at ya! But first, let's add some strength to the warm-up: lots of pushups! Our strength today is a heavier KB swing to eye level. If you're still working on the movements, you'll swing lighter. Next, all we're going to say is TABATA....