1. 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

  2. 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

  3. 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

  4. 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

  5. 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

  6. 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

  7. 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

  8. Programming Week of 2-17-2020

    Programming 2/17- 2/21 Monday For Max Back Squat 1-1-1-1-1 reps Tuesday Time Cap: 25:00 For time: 2:00 500m Row (1 HP= 10m rowing, SDLHP yellow/blue) 50 GHD Sit-ups (Anchor feet w/ medball 14/10) 4:00 1,000m Row 30 GHD Sit-ups 8:00 2,000m Row 20 GHD Sit-ups Wednesday Goal reps ~300 reps In front of …Read More

  9. Programming Week of 2-10-2020

    Monday Time Cap: 28:00 For time: 6:00 30 Muscle-ups 4:00 21 Clean & Jerk (135/95) 9:00 2,000 meter Row Tuesday Time Cap: 30:00 Seven rounds for time of: 15 GHD Sit-ups 15 Back extensions 10 Thruster (135/95) 10 Clean & Jerk (135/95) Wednesday Time Cap: 25 min Row 5K Thursday Goal Rounds:3- 4…Read More

  10. Programing Week of 2-3-2020

    Programming 2/3- 2/7 Monday Goal Rounds: 3-4 "Cindy XXX" Complete as much as possible in 20 minutes of: 10 pull-ups 15 pull-ups 20 pull-ups 25 pull-ups 20 push-ups 30 push-ups 40 push-ups 50 push-ups 30 squats 45 squats 60 squats 75 squats Post reps completed to comments and practice L-sits from the…Read More