June 23, 2017
IMG_3192

Saturday, 6/24: Happy Grand Opening Party!

Warm Up 3 Rounds 5 Hanging Scap Retractions 10 Rev Hand Spider Lunges 5 Pause Squats 10 OH Band Pull Aparts Met Con Prep: 1×5 Kip Swings+ 5 Med Ball Front Squats+ 5 Plank to Squats 1×5 Kip Swings+ 5 Med Ball Jump Squats+ 5 Plank to Squats 1×3 Pull […]
June 22, 2017
unnamed-2

Friday, 6/23

Warm Up 3 Rounds 6 Alt T Push Ups 6 Scap Push Ups (arms stay locked) 6 Quadruped Ext& Rotation/side 6 Pause Hip Bridges Strength Floor Press (25 min) Prep; 1×5 w/ bar, 3×3 working up Work: 4×6 at same weight Follow each work set with 15 Band Pull Aparts […]
June 21, 2017
IMG_3180

Thursday, 6/22

Warm Up 3 rounds 5 Hanging Scap retractions 5 Squat to Bootstrappers 5 Dolphin Push Ups 5 Band Sword Pulls/side 5 Plank to Squat Prep: 1×6 Step Ups+6 Alt DB Snatch (light)+6 Hanging Knee raise+ 8 Cal Row (easy) 1×6 Box Jumps+ 6 Alt DB Snatch (working weight)+8 Cal Row […]
June 20, 2017
IMG_3189

Wednesday, 6/21

Warm Up 4 Rounds 8 Pause Squats 8 Alt Samson Lunges 8 Reverse Hand Spider Lunges 8 Alt Dead Bugs 1:30 Death Stretch/ side (:45 low/:45 high) Strength Front Squat (30 Min) Prep: 1×10 w/ bar, 3×3 working up Work: 5×3 at same weight Accessory 3 Rounds NFT 10 Single […]
June 20, 2017
unnamed-1

Tuesday, 6/20

Warm Up 3 Rounds 6 PVC Dislocates 6 Spider Lunge w/ reach up 6 PVC Pause OHS 6 Jump Squats Strength Snatch (30 min) Prep: 2x 2 Hang Hi Pulls+2 Hang Power Snatch 3x 1 Hang Power Snatch+ 1 Hi Pull (from floor)+ Power Snatch Work: 8x 1 Hang Snatch+ […]
June 18, 2017
IMG_3155

Monday, 6/19

Warm Up 3 Rounds 5 Hanging Scap Retractions 10 Spider Lunges 15 Jumping Jacks then 3 Rounds 5 Kip swings 10 Pause Squats 15 Band good Mornings Met Con EMOM 32 Min (8x each) A) 1 Round Cindy* B) 15 KB Swings C) 30 Double Unders** D) Rest Mobility 1 […]
June 18, 2017
IMG_3151

Programming Preview: Week of 6/19

Monday, 6/19:¬†EMOM 32 Tuesday, 6/20: Snatch Complex & Partner Met Con Wednesday, 6/21: Front Squat & Accessory Work Thursday, 6/22: AMRAP Met Con – 3 Min On/3 Min Off Friday, 6/23: Floor Press & NFT Shoulder Accessory Work Saturday, 6/24: Met Con Sunday, 6/25: Cleans & Team Met Con Saturday, […]
June 17, 2017
Screen Shot 2017-06-14 at 5.53.37 PM

Sunday, 6/18: Happy Father’s Day!

Warm Up 3 Rounds 10 Pause Squats 15 Band Good Mornings 10 Alt Dead Bugs 3-2-1 Band X walk 1 Min Squat Hold 1 Min Single Leg Flexion/ side 1 Min Squat Hold Strength Back Squat (35 min) Prep: 1×10 w/ bar, 3×5 working up Work: 4×5 at same weight […]
June 16, 2017
Screen Shot 2017-06-14 at 5.52.52 PM

Saturday, 6/17

Warm Up 3 Rounds 5 Dolphin Push Ups 10 Alt Samson Lunges 5 Band Pull Apart Complex 10 Alt Dead Bugs Strength: Jerk Footwork drills (5 Min) 1×4 drop to Power jerk Position 1×6 drop to Split (Alternate Legs in split) Jerk Complex (35 Min) Prep: 1×10 Strict Press w/ […]