Category

  Personal Record Day # 3 (stragglers) If you have already completed personal records: Intermediate Strength: Weighted push-up 6 x 4 Muscular Endurance: EMOM for 10 min– 5 Thrusters 4 Supinated pull-ups Metabolic conditioning: Tabata – Squats Leg hops Jump rope Sprints... READ MORE

Personal Record Day # 2 If you have already completed personal records: Intermediate Strength: Front squat 4 x 8 @ 55-60% Muscular Endurance: 10 min AMRAP – 4 Turkish get ups 4 One arm row / side Metabolic conditioning: 21 – 15 – 9 Kettlebell swings Burpees V –... READ MORE

Today we will be testing our maxes for three lifts – the deadlift, the jerk, and the clean. This is max lift day #1 of three. Day # 2 will be next week. Intermediate One rep max testing: Deadlift 1RM Jerk 1RM Clean 1RM *The purpose of the jerk one rep max is to test how... READ MORE

Gym Announcement: We will be doing a One Rep Max day on Tuesday this week. This is going to be a little different than how we have done it in the past. Instead of doing a single lift during the strength, we will dedicate all or most of class to testing a group of lifts.   By... READ MORE

  Intermediate Strength: Floor press 5 x 6 @ 65% Muscular Endurance: 3 Rounds – 8 Single leg deadlifts / side 8 Dips 8 Hollow body rocks Metabolic conditioning: 10 minute AMRAP 6 Power snatches 6 Bar facing burpees Beginner Strength: Floor press 5 x 6 @ 65% Muscular... READ MORE

  Intermediate Strength: Sumo back squat 5 x 5 @ 70% Muscular Endurance: EMOM for 10 min – 3 Pull-ups 3 Renegade rows (no push-up) Metabolic conditioning: 3 Rounds – 1 minute at each station Kettlebell swings Sandbag ground to shoulders Chops Jump ropes Beginner Strength:... READ MORE

  For many of us, we have something in our lives that we want to change or improve; whether it’s our nutrition, our relationship, our sleep, or our fitness regiment, there is that one thing (at least) that we think about when we lie in bed at night.  It’s easy to think about... READ MORE

  Intermediate Strength: Clean 7 x 3 @ 70% Metabolic conditioning: 8 Minute AMRAP – 8 Weighted push-ups 8 Bulgarian split squats / side Rest 3 minutes 8 Minute AMRAP – 10 Wall ball 10 Squat thrust Core: 3 Rounds – 15 partner leg throws (forward) 10 partner leg throws (side... READ MORE

  Intermediate Strength: Deadlift 5 x 5 @ 75% Muscular Endurance: 3 Rounds – 250 ft Farmer carry 30 sec Hollow body hold 30 sec Bar hang Metabolic conditioning: 4 Rounds – 20 Tuck jumps 40 Mountain climbers 10 Sprints (down & back) * Each round will be timed individually... READ MORE

  Intermediate Strength: Strict one arm press – 4 x 8 @30 – 35% of Barbell press 1RM Muscular Endurance: EMOM for 12 minutes – Odds – 6 Front squats Evens – 6 Supinated pull-ups Metabolic conditioning: 30 – 20 – 10 – Kettlebell swings Box jumps Beginner Strength:... READ MORE