6:00 PM KB CLASS A. 4 RDS – 3 DEADLIFTS – 5 KB PRESS B. 6 RDS – 1 MIN SNATCH – 1 MIN RESTRead more

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 you fail is when you quit. Never give up, never surrender. “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 to the indoors we unfortunately start running a higher risk of getting sick. Whether we simply have the sniffles or are trying to fight the plague, being sick is no fun for anyone. Therefore, we must take the right precautions if we know we are sick or be more pro-active to prevent an illness from happening or reduce the days of suffering. In my last blog I talked about the benefits of Vitamin C and how it boosts the immune system to enable it to better fight illness. Undoubtedly the best form of Vitamin C...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 Min Rest  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  -Post results under comments    Read more

Cycle 1 – Week 4 – Session 3 Intensity – 80% A.) Sots Press – 3×5 Snatch Balance – 5×2   B.) 3 pos DL + snatch   Front Squats – 3×5 w/pause on 1st rep   GM – 3×7   C.) Hollow Rocks – 50 Extra – Tricep Bicep Mobility – 10 min.   Link of the Day  – http://breakingmuscle.com/oped/monthly-oped-how-to-stop-sucking-at-life-and-win-at-everythingRead more