Category Archives: blog

Tracy A1 Front Squat 2-2-2-2-2 A2 Row 5-5-Max-Max-Max B1 Sideways Step Ups with Farmers Carry 10 per leg B2 Dips 5-5-5-5-5 On the dips, choose a band or add weight so that the last 3 sets of 5 are difficult. … Continue reading →

EmerTeens Partner Carry Introduction How about all that squatting last week? Other than Monday’s strength work we’ve got no squatting this week. Although, we do have some running and rowing. This week will be our last strength week of this … Continue reading →

** 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