Blog2018-06-07T10:49:03+00:00

FITNESS BLOG

Tuesday 200526

STRENGTH 1) Barbell Complex: 3 x 8 of each. Light-moderate weight; don't put the bar down. Rest 2:00 - Deadlift - Power Clean - Front Squat - Push Press - Back Squat - Row 2) AFAP: [...]

Monday 200525 – Memorial Day

WHITEBOARD BRIEF - Metcon: Hero workout "Murph". Remember that today's workout is about digging deep when things get hard. Challenge yourself, but be smart. METCON "MURPH" For time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats [...]

Sunday 200524

METCON 5k Active Recovery Row *Every 5 Minutes complete: 30s Elbow Plank 30 Single Unders 30 X-Band Walks (15 right/15 left)

Saturday 200523

STRENGTH Warm-up Power Clean + Jerk (to place barbell in back-rack): 3 x 1. Rest 60s. *If you're performing the "alternate option" today you'll forgo this warm-up and rather warm-up all relevant movements. METCON For [...]

Friday 200522

STRENGTH Push Press + Push Jerk + Split Jerk: 8 x 1 + 1 + 1. Rest 90s. - Goal is to beat weight achieved on 5/14 by 10#s. METCON 3 Rounds of 30 seconds work/30 seconds rest with [...]

Thursday 200521

STRENGTH 1) Front Box Squat: 8 x 3 @75% of Monday every 60s. - Wider than normal Squat Stance - Same box as Monday 2) Deadlifts: Work up to Metcon Weight performing set of 3 touch n [...]

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