[vc_row][vc_column][vc_column_text][/vc_column_text][vc_column_text] HAPPY BIRTHDAY PAPUGA AND SUZY! [/vc_column_text][vc_single_image image="7484" img_size="large"][vc_column_text]Today our four-round Monday has us in a bit of a "deload" - your welcome 😉 You'll work core and a little lateral hip work that's new. We'll heavy goblet squat. Push up. And high rep plate ground to overhead. And in...
[vc_row][vc_column][vc_single_image image="8355" img_size="large" add_caption="yes" alignment="center" css=".vc_custom_1673192129043{background-color: #f4f4f4 !important;}"][vc_column_text]Friday brings us practice in our Open-style Workouts. Today we'll see a combination of jump rope, overhead squats, ring rows, and dumbbell snatches. Get ready to jump...a lot. Following that long-ish effort, well hit some planks, and then cash out with another bout...
[vc_row][vc_column][vc_single_image image="8725" img_size="large" add_caption="yes" alignment="center"][vc_column_text]We just love Wednesdays! Getting stronger is where it's at - and you can't argue the point. So here we go: Back squats - four rounds - varying rep ranges will challenge you today. DB Hang Clean and Jerk - high reps will be your challenge...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_column_text] HAPPY NEW YEAR, LEGENDS! [/vc_column_text][vc_single_image image="10167" img_size="large"][vc_column_text]Today our four round Monday includes some higher rep options: longer row or bike high rep box step ups high rep, but timed, KB DL and a body row - so much harder than a ring row! Then, well break into a higher...
Hello world! We're getting ready to re-enter the real world...Other than all things "hair", life is returning to normal. We are done with treatment - no more appointments! We can get back to work, life, and some normalcy. Since I posted last, Ed and I have blasted through the final...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_column_text] HAPPY NEW YEAR, LEGENDS! [/vc_column_text][vc_single_image image="10157" img_size="large"][vc_column_text]Our New Year four-rounder includes some super spiffy skills and movements that when you do them well, they boost mobility and strength. Inch worms are a great way to increase hamstring mobility and core strength. The Overhead Squat is the king of squats...
[vc_row][vc_column][vc_single_image image="8930" img_size="large" add_caption="yes" alignment="center"][vc_column_text] HAPPY BIRTHDAY MICKEY AND JEFF! Today we'll kick things off with another Open Workout: 20.3. We'll work a combination of Deadlifts and DB push presses. After a short recovery, we'll work on some core movements, and then a longer finisher with multiple movements in...
[vc_row][vc_column][vc_single_image image="10081" img_size="large"][vc_column_text]Brushing the rust off after Christmas holiday indulgences...here we go! Our squat today is also a skill for you: power cleaning the first rep of some barbell front squats for higher reps. Our press today is a DB, also a hinge taking it from the deck. And our...
[vc_row][vc_column][vc_video link="https://youtube.com/shorts/s3esxM1mPpU?feature=share" align="center" title="Carl blasting through 200 single unders!"][vc_column_text] This is the perfect video to start off the new year. Expect more! Regardless of the ages of our athletes (you can't play the "I'm old" card with us!), we expect a lot. The more your expect of yourself,...
[vc_row][vc_column width="1/2"][vc_single_image image="10117" img_size="medium"][/vc_column][vc_column width="1/2"][vc_column_text] Happy Holiday GrandMasters Family and Friends! Yes, it's the end of the year and what a year! Coach Sam here, messaging for both Ed and I. It's been a fast year - we blinked and it's almost over. So before it's COMPLETELY OVER, we wanted...