Thursday 11.30.17

For time: 10-9-8-7-6-5-4-3-2-1: DB Hang Power Cleans + DB Push Jerks* Rx – (50\35) L1 – (40\20) L2 – Coaches Choice *Complete 10 unbroken DB Hang Power Cleans directly into 10 unbroken DB Push Jerks, then put down the DB’s – that is set one. Rest as little as needed to pick up the DB’s […]

Wednesday 11.29.17

EMOM 10, Alternating: 40 seconds on, 20 seconds off: Sumo Deadlifts Candlesticks Then, Dimmel Deadlifts and Barbell Rows 2 sets to failure Then, Hammer Curls and Air Squats 2 sets to failure Then, Shoulder\Lat Stability Instruction Rx\L1\L2 – See Notes Below Stability and durability are the name of the game today. We are not concerned […]

Tuesday 11.28.17

AMRAP 3: 21 Overhead Squats 21 Over-the-Erg Burpees Max Calorie Row Rest 3:00 AMRAP 3: 18 Overhead Squats 18 Over-the-Erg Burpees Max Calorie Row Rest 3:00 AMRAP 3: 15 Overhead Squats 15 Over-the-Erg Burpees Max Calorie Row Rest 3:00 AMRAP 3: 12 Overhead Squats 12 Over-the-Erg Burpees Max Calorie Row​​ Rx – (95/65)​,(115/80)​,(135/95)​,(155/105)​​ L1\L2 – Coaches […]

Monday 11.27.17

AMRAP 15: 30 Double-unders 15 Power Cleans 30 Double-unders 15 Toes-to-Bar Rx – (115/75) L1 – (95/55),TTB/V-Ups L2 – Coaches Choice

Sunday 11.26.17

Teams of 2: 5 Rounds for Time 15 Hang Power Cleans, 135\95 15 S2OH, 135\95 15 lateral burpees over the bar 15 thrusters for time, 135\95 15 cal row You go / I go for each round Part 1 will do 15 thrusters, then partner 2 does 15 thrusters, P1 does 15 HPC, then P2 […]

Saturday 11.25.17

Teams of 2 6 rounds – Partners Alternate the Buy-In 250m row, while partner holds double front rack into 70 DB Thrusters 50 Cal Row **break up the thrusters and calories any way you want to RX\L1\L2 – Coaches Choice

Friday 11.24.17

“Barbara: 5 Rounds: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats *Rest 3:00 between rounds. Rx – Pull-Ups L1 – Pull-Ups\Ring Rows L2 – Coaches Choice – Rounds can be scaled back to 3. If a beginner or still building capacity with pull-ups, ring rows should be substituted at an angle that allows for […]

Wednesday 11.22.17

“Filthy 50” 50 Box Jumps (24/20″) 50 Jumping Pull-ups 50 Kettlebell Swings (35/25#) 50 Walking Lunges 50 Toes-to-Bar 50 Push Press (45/35#) 50 Hip Extensions 50 Wallballs (20/14#) 50 Burpees 50 Double-unders

What is the Ideal Athlete?

One of my mentors once spoke about his “ideal athlete”. This hypothetical athlete would join his gym and train just two or three days per week as a beginner. With time, he\she would see remarkable mental and fitness gains, learn how to move and think, and eventually set higher goals and increase their volume and […]