[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11706" img_size="large" alignment="center"][vc_separator][vc_column_text] We'll begin today with our weekly pushup focus - most likely you'll be at the same progression with higher reps. Patience our padiwans! Then, in teams of two - split equally, you'll tackle a descending rep scheme (albeit a high rep, descending rep scheme!) of front...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11704" img_size="large" alignment="center"][vc_column_text] Weak things break. Strong people are harder to kill...you've heard us say it so here we go: Our squat today is a barbell thruster. No superset movement so you can work on technique, load...wherever you are in the mastery of the Thruster. Our press today is...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11703" img_size="large" add_caption="yes" alignment="center"][vc_column_text] Good Morning Legends! Our four-rounder today will have you all working on: body rows walking lunges (yes, again...consistency = results) Dbl DB DL's planks After last week's rough week this will feel good! In the end, we'll work on our grit - grip strength -...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11702" img_size="large" alignment="center"][vc_separator][vc_column_text] Our Metcon Friday will start with a barbell back squat for some strength work. Then, in teams of 2, athletes will alternate every 1:30 or 5 Rds each (1 works at a time) Your goal – accumulate calories in a 15-minute AMRAP 30x jump rope 5x...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11701" img_size="large" alignment="center"][vc_column_text]Our Wednesday strength day is upon us Heavy Goblet Squats for your squat. Our overhead is going to be the overhead (PP/PJ) from a hang power clean and jerk. And our deadlift is the barbell deadlift - straightforward. Finally, we'll cash out with our weekly bout of...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11700" img_size="large" add_caption="yes" alignment="center"][vc_column_text]April Fools! (No fooling you...but it's a good day!) We'll start with a fun pulling warm up - alternating between pull ups/RR and bent over rows. Then our four-rounds will have us going the following: box step ups walking lunges kettlebell swings high rep high knee...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11690" img_size="large" alignment="center"][vc_separator][vc_column_text]Bench Press Friday! We'll spend the first part of the hour on the bench: 4 rounds of descending reps to a heavy set of 2 Then, we'll tackle a team AMRAP of single unders, double dumbbell hang SQUAT (YES!) cleans, and ring rows, working toward that RX...

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11689" img_size="large" alignment="center"][vc_column_text]Our Wednesday strength day sees our favorite classics: Barbell back squat Barbell deadlift But...then we'll sub our out barbell press for some push-up work! We'll be working on this for the next several weeks - months, so settle in and get better! [/vc_column_text][vc_separator border_width="3"][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11687" img_size="large" add_caption="yes" alignment="center"][vc_column_text]After a spicy warm up ... Our 4-rounder will see some elemental work today. We need MORE quality on tricep work... single-legged strength and balance wall balls...always wall balls! overhead work And of course, as a finisher, SO. MANY. BURPEES! Have fun with this![/vc_column_text][vc_separator][/vc_column][/vc_row]