[vc_row][vc_column][vc_single_image image="9085" img_size="large"][vc_column_text]Wednesday starts with week 6 of 10 of our 10 rep back squat - onward! After squats, we'll push overhead and pair that with a horizontal body "pull"...perfect pair! Our glute work for the day is, again, glute bridges. Master the two-legged bridge before moving to a single...
[vc_row][vc_column][vc_single_image image="9088" img_size="large"][vc_column_text]Our Monday four-rounder has us hanging and working on some gymnastics skills, squatting (of course), jumping, and working some Olympic skills as well. Next, with a partner, a little teamwork to complete max effort box step-ups in a set amount of time. Finally, cashing out with some core...
[vc_row][vc_column][vc_single_image image="9054" img_size="large"][vc_column_text]Gymnastics work (above) can be done by anyone - it's infinitely scalable, and requires a lot of core strength which we all can use. After a BB Front Squat to start our Friday, we'll team up for a repeat of a Hero Workout we did on Labor...
[vc_row][vc_column][vc_single_image image="7817" img_size="large"][vc_column_text]The importance of your diet...we believe that the foundation of your training and of your health is your diet. The simpler, the closer to nature and a foods original source, the better. We believe that the concept of the Paleo Diet as a structural hierarchy (not an absolute)...
[vc_row][vc_column][vc_single_image image="9047" img_size="large"][vc_column_text]After a spirited warm-up wresting with a bumper plate, our four-founder is a good one. We'll see body rows (ring rows with a bar), a new movement with the BB, planks, and an odd object overhead. Next up, a partner workout with DB power cleans and pushups. It'll...
[vc_row][vc_column][vc_single_image image="9073" img_size="large" alignment="center"][vc_column_text]I have written more "meal prep" posts over the years than I care to remember. They all say the same thing, with new containers. So why repeat it again and again? Because it's the simplest way to get a handle on your diet. Period. Meal planning sounds...
[vc_row][vc_column][vc_single_image image="8649" img_size="large" add_caption="yes"][vc_column_text]We start our metcon Friday with a bench press with reps of 5-5-3-3. No alternate. Next we'll hit some core work before addressing the metcon for the day...Megan. Megan is an unofficial benchmark workout - not an official benchmark girl (BMG). We'll see a rep scheme of...
[vc_row][vc_column][vc_single_image image="7828" img_size="large" add_caption="yes"][vc_column_text]Wednesday strength starts with week 4 of 10 of our 10 rep back squat. Onward! Next, we'll work a heavier barbell hang power clean and jerk - grip strength and eccentrically loading the hammies, glutes, and low back while learning to cycle the bar. We'll keep the...
[vc_row][vc_column][vc_column_text] Happy Birthday, Charlotte! We miss you, Girl! [/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="8939" img_size="large" add_caption="yes"][vc_column_text]Our Monday four-rounder starts with alternating DB C&J from the deck - one head touches the deck. Followed by some rope work - working doubles or singles. Continuing the "cardio" with high rep kettlebell swings overhead and crushing your...
[vc_row][vc_column][vc_single_image image="8958" img_size="large"][vc_column_text]Today's metcon, a version of "Annie", will be your meat and potatoes for the day. Those of you who have been working on double unders will do them in the workout. If you're working on single unders, you'll those. And jumping and step-jacks, and toe-ups are also options....