[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...
[vc_row][vc_column][vc_single_image image="10969" img_size="large" alignment="center"][vc_column_text] What does that even mean? “Bringing down the class average?” or “Bringing up the class average?” Well, let me tell you! We (Ed and I) are HUGE fans of group training. I can tell you that I can only think of two instances where I know...