Category Archives: blog

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?

Sam Strength Day! A1 Front Squat 5-5-5-5-5 A2 Dumbell Row 5-5-Max Reps-Max Reps-0 – Per Arm with 3 second hold B1 Strict Pull-Up 3 x Max Reps B2 Dips 3 x Max Reps Scale Up: If you can do more … Continue reading →

Introduction Nice job on the long conditioning sessions last week! This week we start a short four week cycle which will have a week of conditioning at the end. We will do a number of Level tests. We will also … Continue reading →

Curtis 50 Lateral Step Ups – Up and over is 1 rep. 50 Power Clean and Push Press Walking Lunge, 50 steps 50 Weighted Sit Ups – Hold a single dumbbell overhead, not both! 50 Renegade Rows Minus The Push-Up … Continue reading →

You talkin to me? Happy Birthday Julie! 20 minutes max rounds: 3 Pull-ups 6 Push-ups 12 Russian Twists (45/35)/Tuck Jumps Round 1 do 12 Russian Twists, round 2 do 12 Tuck Jumps and so forth. On the tuck jump try … Continue reading →

Its a race! Level Test: Max Pull-Ups 5 rounds 5 Trap Bar Deadlifts (60% of 1RM) – No Dropping of the Bar! 10 Burpees and Forward Jump x 2 For the burpees stand next to your trap bar, do a … Continue reading →

Level Test: Max Dips 15 minutes max rounds: 5 Clean & Press + Push Press (See below) Row 250/Run 200 30 second Wall Sit For the first movement you will clean the bar, press it, and then push press the … Continue reading →

Introduction This week we take a break from our strength work. Although, you will see some of the cycle’s strength lifts during the week but at percentages of your maxes and higher reps. Next week we will start a new … Continue reading →

Matt? Chris? Apparently it was blue shorts black shirt day. Friday Strength: See List Conditioning Run 200 meters 8-7-6-5-4-3-2-1 Deadlifts with Body-weight 1-2-3-4-5-6-7-8 Burpees Run 400 meters 8-7-6-5-4-3-2-1 Burpees 1-2-3-4-5-6-7-8 Deadlifts Run 200 meters Leave your ego at the door … Continue reading →