Cycle 1 – Week 4 – Session 4 Program Intensity – 80% A.) Sots Press – 3×5 Split Jerks – 5×2 B.) 3pos DL + CandJ Sots Press – 5×3 GM’s 3×7 C.) NSSU – 40 Extra – Shoulders Mobility – 10 min. Thoughts for the day – “The only time...Read More
“Should I go to the gym and sweat the sickness out?” As the wind starts to pick up and cool down, leaves on the trees start to change colors and fall we spend more time indoors with the heater turned high and the windows closed. When the seasons change and we are confined...Read More
Fitness A. 3 Sets NFT 10 x Power Swings 10 x Hollow Rocks 10 x Ring Push-ups B. 5 Sets 30 x Sec Max Effort Strict Pull-ups 30 x Sec Rest 30 x Sec Max Effort Row (Meters) 1 Min Rest Performance – Sport A. 3 x Power Clean Clusters 3-3-3 w/15 Sec Rest 2...Read More
6:00 PM KB CLASS A. 5 RDS – PRESS – LUNGE – SQUAT – SWITCH HANDS – PERFORM 4 R/L EACH SET B. 10 RDS – 10 2 HAND SWING – 10 M FORWARD/BACKWARDS CRAWL Read More
Bring a Friend Day WOD A. 20 Min AMRAP (Groups of 3 – 4) Complete as many rounds with your partners 150m/100m Row 10/5 x Burpees 15/10 x Wallballs Sport A. 20 Min AMRAP w/Partner 150m Row 10 x Burpee Pull-ups 20 x UB Wallballs @25lb/16lb -Post results under comments Read More
Programming – Cycle 1 – Week 4 – Session 2 Intensity – 80% A.) Sots Press – 3×5 Power Jerks – 5×2 B.) Clean and Jerk – 6×1 Back Squats – 4×7 RDL’s – 5×10 C.) NSSU – 40 Extra – Hamstring Mobility – 10 min. Thoughts for the day –...Read More
Fitness A1. Back Squats – 5 x 5 w/4 Min Rest A2. Kettlebell Rows – 5 x 5 B. Every 2 Mins for 5 Sets 20 x Double-unders 15 x Heavy Russian Swings 10 x Bar Taps Performance – Sport A1. Back Squats – 10 x 10 w/2 Min Rest A2. Kettlebell Rows – 5...Read More
