Workout of the Day: Wednesday, 6.28.2017.

This week will be a blackout week on the blog. Workouts will not be announced ahead of time, and scores will not be taken (though you are encouraged to keep tabs of yourself in your journal or log.) Congratulations to everyone who demonstrated their strength gains over testing week– it was a challenging cycle, and […]

Workout of the Day: Tuesday, 6.27.2017.

This week will be a blackout week on the blog. Workouts will not be announced ahead of time, and scores will not be taken (though you are encouraged to keep tabs of yourself in your journal or log.) Congratulations to everyone who demonstrated their strength gains over testing week– it was a challenging cycle, and […]

Workout of the Day: Monday, 6.26.2017.

This week will be a blackout week on the blog. Workouts will not be announced ahead of time, and scores will not be taken (though you are encouraged to keep tabs of yourself in your journal or log.) Congratulations to everyone who demonstrated their strength gains over testing week– it was a challenging cycle, and […]

Workout of the Day: Sunday, 6.25.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 3min mobility as needed 2 rounds: 30′ High Knee Lunge + Twist 30′ Spiderman Step + OH Reach 30′ Lateral Lunge 30′ Inchworm 30′ Broad Jump STRENGTH: 4 sets: A1. KB Snatch x 5/side A2. KB Press x 5/side A3. Plank KB Pull-under x 5/side CONDITIONING: 3 rounds for […]

Workout of the Day: Saturday, 6.24.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 3 rounds: 10 Air Squat 10 Duck Walk 10 Spiderman Steps 10 Yoga Push up 10 Burpee Tuck Jump 10 Hollow Rock 10 Arch Rock Side Plank :20/side CONDITIONING: Teams of 3. 1 partner performs movement #1 at a time, but may not work unless both teammates are performing […]

Workout of the Day: Friday, 6.23.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 2 rounds: 30′ each: Burpee Broad Jump High Knee Lunge + Twist Lateral Lunge Duck Walk Butt Kickers 10 Scap Push ups 10 Scap Pull ups :10 Active Lat hang STRENGTH: Pick at least 2 of the below skills, warm up, and test them. Max unbroken Bar Muscle-ups Max […]

Workout of the Day: Thursday, 6.22.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: PVC Front Rack Stretch x 2min 2 sets: 10 Air Squats 10 Cossack Squat 10 Jumping Lunges 5 Inchworms Run 400m STRENGTH: Front Squat – 20min to find 1RM CONDITIONING: 2 rounds for time: 50 Double unders 50 Sit ups Run 800m

Workout of the Day: Wednesday, 6.21.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 3 rounds: 15 Banded Good Morning 10/side SL RDL w/KB 10 Russian KB Swing 5 Broad Jump   STRENGTH: Deadlift – Find 1RM You have the entire session to max your deadlift. Take your time and warm this up. Form MUST be on point. Suggested warm-up scheme: 55% x […]

Workout of the Day: Tuesday, 6.20.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Banded Pec Stretch x 1min/side 2 sets: 30′ Bottoms-up KB Waiter’s Walk 10/side SA KB Swing 5/side Bottoms-up KB Press 5 Contralateral Inchworm 10 Scap Push up 10 Scap Pull up STRENGTH: Close Grip Bench Press Find 1RM –compare to 5/8/2017 –Strength may be time capped to allow time […]

Workout of the Day: Monday, 6.19.2017.

TESTING WEEK This week we will be testing several strength elements we’ve been working on, including maximal efforts on back squat, bench press, deadlift, and front squat. It’s been a challenging cycle, and we’re excited to see where your strength is at. For some classes conditioning elements will be optional. Check your past numbers before […]

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