Blog News

  • March 27, 2017

    Monday  Strength  Alternating Movements  5x12 Back Squats 62.5% 5 x 10 Pull Up (Alternating Front and Back 5/5) 5 x 12-15 Dips on Bars    Power 50 Weight Box Jumps (Use 5lbs more then Last week)   Conditioning  20 Min Interval  Every 2 min Complete for time:  8 Burpees 8 KB Clean and Jerks (Right Arm) 70/55 8 Burpees  8 KB Clean and Jerks (Left Arm) --Rest 10 Minutes--  For Time: Run 1 Mile 

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  • March 26, 2017

    REST DAY Today is the day to work on goats and limitations. Use the day to gather your thoughts and your goals. Meditate, close your eyes and visualize yourself becoming better then your competition.  

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  • March 25, 2017

    Warm up Choose a Gymnatic movement that forces you to work hard.--  https://m.youtube.com/watch?v=uMDWAfenuvg Resistive Walk (Glute Activation)-- https://m.youtube.com/watch?v=l2GD2jYd5CM Make sure to open hips in all types of directions.-- https://m.youtube.com/watch?list=PLZRMjbGvHAgs2nVkpP22yXAOKpgWVQkbL&v=gA Strength 5x12 Bulgarian Split Squats  5x5 Narrow Grip Bench Press 5x8 One Arm Ring Rows 5x10 Strict HSPU  5x10 Ring Pull ups  Power 40 Broad Jumps (Each for Distance) Conditioning  32 Minutes Rotating Rounds Every 4 Minute  In 4 Minties complete: -------- 2 Rounds  12 KB Swings 70/55 12 Goblet Squats  ------- 2 Rounds  10 S2OH  12/10 Cal Row  --------      

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  • March 24, 2017

    Warm Up 5 Minute Row to start HR and get some blood flow. 4 Rounds 5 Barbell Thrusters 15 Jumping Jacks  Get comfortable with the weight and your jump rope for 17.5 Conditioning  17.5 40 Minute Cap 10 Rounds For Time: 9 Thrusters 95/65 35 Double Unders    Strength  5 x 9 Front Squats @65% 6 x 5 Clean Grip Deadlifts (No Hook Grip) 8 x 3 Jerks (Off the Blocks) Build to Load with good form   Power 20 x 100ft Sled Push    

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  • March 23, 2017

    REST DAY Today is the day to work on goats and limitations. Use the day to gather your thoughts and your goals. Meditate, close your eyes and visualize yourself becoming better then your competition.      

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