WOD
1000-800-600-400-200m Row
10-8-6-4-2 Tire flip
400-300-200-100m Sled push
Rx
AHAP Tire
45/25
INT
AHAP Tire
25/15
Scaled
AHAP Tire
0/0
Jul
17
Apr
05
Now that I have your attention I want to apologize for using the word hack. There are no hacks or tricks you can do to improve your fitness. Only hard work, sustainable habits, done over a very long time. With that said here are a few solutions I personally like to use to help facilitate better fitness.
The crockpot is used probably 3-5 days per week on average. It’s a personal favorite because of the quantity of food it cooks, how little you have to chop the stuff that goes in there, and how hands off the cooking process is. The current rotation is a ground turkey chili, chicken drumsticks, and a top of round beef & veggie mix with Italian seasoning.
Nutritious meals are usually pre...
Mar
27
It happens to the best of us. Something will get in the way off you going to the gym and that is fine. You are not a professional athlete and it’s going to happen.
The most important thing to do at that point is to break the momentum. Don’t let a temporary rut or mishap get you too far from your goals.
Here is a short list of things to consider when it’s time to get back to the gym.
- Motivation is gone. Many gym goers believe that motivation is what they struggle with and stops them from the gym, however, motivation is not the problem. Someone who doesn't miss a workout view themselves as someone who works out, that’s just what they do. They’ve done so many wor...
Jan
07
Skill
21-15-9
Cal row
Burpee
WOD
Squat Clean + 2 PJ
EMOM for 15min
Start light and finish heavy
Increase every other round
Rx, INT, Scaled
AHAP
Oct
02
Skill
12min EMOM (alt.)
15/12 Cal Row
20/15 Cal bike
rest 3min 12min
EMOM (alt.)
200m Run
10 Burpee
WOD
3 rounds
20 toes-to-bars
10 sandbag cleans
Rx
100 D-ball/70 Sandbag
INT
70 Sand bag / 40 Slamball
Scaled
50 Sandbag/35 Slamball or lower
Jul
10
Skill
DLs
6x3, E2.5M
Start @ 80% and increase if possible
WOD
Partner workout
10 Rounds for time (5ea.)
A: 10 HSPU
B: 10 Box jumps
C: 10 Burpees
Rx
24/20"
INT
1-2 ab mats
20/16” or lower
Scaled
DB PP @ AHAP
16/12” or lower
7 Burpees
Mar
14
Skill
EMOM for 12min Start light and slowly increase
High Pull + Hang Squat Snatch + Snatch Balance
WOD
3 Rounds
500m Row
10 Burpee box overs
20 DB Lunges (open style)
Rx
Vest
24/20”
50/35
INT
No vest
20/16"
30/20
Scaled
20/16 ” or lower
Walking lunges
Feb
03
For the month of February, we are going to introduce a new feature to our program - Plan B
Some days you just don’t feel like working out. Maybe you have been working out for several days in a row. You are sore, tired, and you need a rest day. What does the professional and elite athlete do when it’s time to rest?
The answer is active recovery. Now, this isn’t mandatory, it’s not a workout, it’s simply one more option that we want to offer you in order to reach better fitness, health, and performance.
During the middle of a workout, you are not getting faster, stronger, or more explosive. You are actually stressing the system and give the body a little bit of a b...
Sep
29
This month's primary focus is no primary focus. We are taking out the PF along with the skill. What are we going to do instead? We will spend extra time on warming up, perfecting the movements included in the WOD, and cool you down after class.
What we want to accomplish with this is:
- Slower and more gradual warm-up to make sure you are extra ready to go hard
- Mobilize specific areas for improved performance and faster recovery
- Spend extra time practicing and perfecting the movements that will be in the WOD
- Higher intensity in the workout for better results
- Build a larger aerobic base utilizing the longer warm-ups & cooldowns
- Improve performance by dialing in the mobility needed for pr...
Jul
29
We’ve been hammering the squats pretty heavily lately and now it’s time switch things up. This month we’ll be spending a little extra time on unilateral work. This is just fancy talk for working 1 side of the body at a time. We’ll be lunging our way to stronger glutes, more stable hips, a stronger core, flexible hip flexors, and improved symmetry. You know that one side that’s always a little tougher on pistols? We are going to attack it and make you bulletproof. Bilateral exercises are great (squats) but let’s not forget what running, walking, and sports challenge more frequently which is unilateral movements. Get ready for sandbags, dumbbells, and barbe...