1. Programming 6-29

    Monday: Push-Press In 3-5 sets, find 3 Rep Max Tuesday: Metcon (Recovery) 3 RFT (Quality>speed) 10 Turkish get-ups (1/.7 pood) 10 Overhead lunge (45/35 bar) 10 KB Swings (1/.7 pood) Wednesday: Back Squat In 3-5 sets, find 3 Rep Max Thursday: Metcon (Recovery) “Annie” 50-40-30-20-10 Double-Und…Read More

  2. Programming 6-22

    Monday: Push-Press 5-3-3-3-1-1-1-1-1 Tuesday: Metcon 3 RFT: 20 Toes to bar 10 Front Squat (225/155) Wednesday: Metcon 100 Double-Unders 50 Calorie Row 400m Run w/ plate (45/35) 30 HR push-ups 20 Strict Ring Dips Thursday: Front Squat 5-3-3-3-1-1-1-1-1 Friday: Deadlift 5-3-3-3-1-1-1-1-1…Read More

  3. Programming 6-15

    Monday Clean (focus arms long) 20 min EMOM 2 Hang power cleans (135/85) 1 Push-Jerk (135/85) Tuesday Metcon 5 min AMRAP: 10 Medball cleans (20/14) 10 BBJO (24/20) Rest 2 mins Repeat 3x Wednesday Back Squat 4x5 (Volume) Thursday Snatch (focus arms long) 20 minute EMOM 1 Hang Power Snatch (115/75) 2 O…Read More

  4. Programming 6-8

    Monday Front Squats 4x5 (volume, same weight for all) Then: 1 set of Weighted lunges for distance (35/25) Tuesday Deadlifts 4x7 (Volume, Same weight for all) 2x10 GHD Hamstring Curls Wednesday 25 minute AMRAP 7 Wallballs (20/14) (10’/9’) 6 Burpees 5m Handstand Walk Thursday 5 Rounds FT: 10 Pull-…Read More

  5. Programming 6-1

    Monday: Warm-Up: 15 Arm circle F&B 15 Big Hugs 10 Internal & External rotations 15 Strict Press w/ PVC 15 Trunk twists Then: 2x 10 Light Dumbbell Floor Press 10 Light Dumbbell Rows 10 Light Dumbbell shoulder press 10 Light Dumbbell Upright rows For Quality reps: A & B are super sets. Per…Read More

  6. COVID-19 And your options/actions to take

    Athletes! The gym and COVID-19! https://youtu.be/JHOLdT_TUZw What do we do! What are we doing?! I know some of you are concerned and this is effecting your daily life. At the gym, we are not adjusting our schedule, but we are adjusting some of the habits to protect you through this! 3 Major things: …Read More

  7. Programming Week of 3-16-2020

    Monday For Volume *Build to heavy set of 3, stay with weight or ~85-90% 1RM Front Squat 5x3 Tuesday Time Cap: 25:00 For Time: 4 Rounds 10 Pull-Ups 10 Toes to Bar 10 Alt. Pistols 10 Burpees Wednesday Time Cap: 15:00 “DT” For Time: 5 Rounds 12 Deadlift (155/105) 9 Hang Power Cleans (155/105) 6 Pus…Read More

  8. Programming Week of 3-9-2020

    Monday EMOTM for 10 minutes 5 Push-Press (185/135) 30 Double-Unders   Tuesday Time Cap: 20:00 7 Rounds For Time: 5 Wallballs (20/14) 5 Kettlebell Swings (12/11) Wednesday Goal Rounds: 7-9 rounds 15 Minute AMRAP: 5 Knees to Elbow 10 Barbell Stationary Lunges (45/35) Push for Rx weight 250m Row &…Read More

  9. Programming for the week of 3-2-2020

    Monday: For time: 100 Air Squats 50 Front Squats 115/85 (from floor) 150 Double Unders Tuesday: 7 rounds for time: 10 Burpees 10 Box Jumps 20/24 10 Split Jerks 95/65 (alternate legs) Wednesday: 40 min AMRAP: 3 Squat Cleans 185/135 7 Ring Dips 10 Abmat Sit ups Thursday: 8x3 Deadlift for total volume …Read More

  10. Programming Week of 2-24 to 2-28

    Monday For Max effort of each Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of: 1RM Overhead squat 1,000 meter Row Ring Dips Tuesday For Max effort of each Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of: 1RM Deadlift 1,000 meter Row P…Read More