Category Archives: blog

** Note: Conditioning is first today. If you still need to complete the 3rd Flexible Strength do it after “Baseline”. Conditioning – Level Test “Baseline” 10 Pull-ups 20 Push-up 30 Sit-up 40 Squats Row 500 meters Flexible Strength: See list

Flexible Strength: See list 10 minutes max rounds 6 Broad Jumps (Back & Forth, Marked) 6 DB Hang Clean & Press

The Goat Flexible Strength: See list 4 rounds 10 Front Squats (60% of this week’s 3RM) Sprint 200 meters Rest 1:00 Scale-Up: 20/20/20 Plank for “rest”

What Are You Looking At? Flexible Strength: See list Conditioning For time: 13-12-11-10-9-8-7-6-5-4-3-2-1 Swings (24/16) 1-2-3-4-5-6-7-8-9-10-11-12-13 Burpees More than you probably wanted to know about the T-Bar Row (aka Barbell Row with V-Handle)

Cori gets up! A1 Deadlift 2-2-2-2-2 A2 Windmill 5-5-5-5-5 B1 Push Press 2-2-2-2-2 B2 Weighted Forward Lunge (length of gym) Conditioning Tabata Squats Scale Up: Bottom to bottom. Please note the gym will be CLOSED on Memorial Day (Monday the … Continue reading →

Damon Introduction This is the second week of this 4 week cycle. This week we will be hammering our legs a bit. Get a rest day in during the week. We will do a level test on “Baseline” on Friday. … Continue reading →

A-Ok Flexible Strength: See list Conditioning 4 x 400 meter with 2:00 rest (Level Test: Use best 400) The Death of a Fitness Myth

Show your work! Flexible Strength: See list 10 rounds with 10:00 cutoff 15 Situps 15 Tuck Jumps

Val explains our new awesome referral program to Phil. Flexible Strength: See list 12 Minute Max Rounds: 6 Dumbbell Snatch Per Side (50/35) 12 Strict Knee To Elbow – No swing or kipping! Scale-Up Option 1: Hold a 20-30 pound … Continue reading →

Audrey has been doing private coaching for the last year. This cycle she is working her L-Sit and the Pistol. Nice job Audrey! Flexible Strength: See list Conditioning Row 2k (Level Test) Workouts or Events?