[vc_row][vc_column][vc_single_image image="9771" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Hump Day! Weak. Things. Break. We'll start out with our squats, using DB's in the front rack position, we'll DB FS, and then use some plyometrics in between our sets. Next, the dreaded odd object press. Hard but worth it. We'll superset that push with a...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10904" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Today we'll begin with a barbell deadlift to get some strength into our Friday. Next, in teams of 2, a little cardio...yes, in the heat. So bring the cooling towels you stocked up on during Amazon Prime Days and let's GOOOOO! Finally, a little core work...
[vc_row][vc_column][vc_single_image image="10898" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Hump Day! Squat. Press. Deadlift. Weak. Things. Break. Use the above as your mantra for the rest of the day. First, let's squat - barbell back squat super-setting with some plyometrics. Seniors need to jump (we reposted a social reel on this last week). Next: dumbbells...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10897" img_size="large" alignment="center"][vc_column_text]Happy Monday, Team! Let's get at it: Our four-rounder starts with more work on the rope ascents from the deck - pulling. Then, in line with the grip needed to do the rope pulls, we'll move right into some pinch grip plate carries. Double whammy! Next, you...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10871" img_size="large" add_caption="yes" alignment="center"][vc_column_text]We start our Friday with your fave: Bench Press. Then, for our conditioning piece, we'll see a 12-minute EMOM of DB thrusters and box step-ups or jumps. Finishing off with some plyometrics. Simple. Effective. Strong. Have a great weekend team![/vc_column_text][/vc_column][/vc_row]
[vc_row][vc_column][vc_single_image image="10870" img_size="large" alignment="center"][vc_column_text]Hump Day! We're back to our nice, traditional strength day today. We'll start with a barbell front squat - a nice connection to the Thrusters we'll need for 31 Heroes. We'll increase in reps, decreasing in load this time. Next, we'll keep the barbell for a push...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10873" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Reminder: We are closed tomorrow for Independence Day. Enjoy your holiday! And now back to the programming! Today is our typical Monday and we're readying ourselves for the 31 Heroes Workout on Friday, August 4th. We'll be practicing rope climbs, heavy thrusters and box jumps...
[vc_row][vc_column][vc_single_image image="10886" img_size="large" alignment="center"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text] There is no judgment here...Ed and I did it. Our cat Sumo-too (may he rest in peace) was fat...super fat! And diabetic! And..that's probably what stimulated his cancer and caused his ultimate death at the ripe age of 16 human years or about 80 cat years!...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="10857" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Friday will seem a little more like a Wednesday in some ways. We'll start with a squat as a strength WOD. Then we'll team up for a super fun yet hard metcon...watch the heat! Be smart! You'll see a longer row or bike, high rep DB...
[vc_row][vc_column][vc_single_image image="10858" img_size="large" alignment="center"][vc_column_text]Hump Day! Another different iteration of our typical Wednesday. First: a test. The :30 Sit-to-Stand. Then, teams of 2 in 100 situps, switching every :15. Next and finally, you'll spend the remaining 20-30 minutes in skill and strength drills on your Olympic Lifts. Definitely not a traditional...