Blog 2018-06-07T10:49:03+00:00


Wednesday 181017

WHITEBOARD BRIEF – Skill: We’ll spend the first part of class working on touch n go muscle snatches to refine your technique. These should be light/fast. – Metcon: work with a partner to come up with a [...]

Tuesday 181016

WHITEBOARD BRIEF – Strength: Week 2 of Pull-up strength work. The purpose of this work is to develop the primary movers for pull-ups. – Metcon: Today’s metcon should leave you enough rest after each set to sustain [...]

Monday 181015

WHITEBOARD BRIEF – Strength: Build to a max over the course of 8-10 sets. If you use a band, shoot for 80% of your current max (that is, your regular, non-banded deadlift) if you have [...]

Saturday 181013

WHITEBOARD BRIEF – GPP: Today’s workout is both mental and GPP Based. This is a great workout so don’t underestimate how functional these loaded carries are. Carries can be broken into whatever distances you choose, but [...]

Friday 181012

WHITEBOARD BRIEF – Strength: Build to a 2RM shoulder press in 6-7 sets. Have a plan in place to make logical jumps in weight. This should also help prepare for the Metcon. – Metcon: Today’s Metcon the [...]

Thursday 181011

WHITEBOARD BRIEF – Strength: Final week of Speed Front Box Squats. Weights should be 5% heavier, but you should still be able to come off the box with speed. – Metcon: Today’s workout should hurt and should [...]

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