Monday 201019

WHITEBOARD BRIEF - Strength: For our strength work today, we are pulling a heavy set of 3 off of risers. Keep your back locked in place and drive your heels into the floor. Finish with some [...]

Saturday 201017

WHITEBOARD BRIEF - Metcon: Conditioning today will eat your lunch if you let it. If it's been a rough week, I strongly encourage you to partner with someone who is in the same boat as you [...]

Friday 201016

WHITEBOARD BRIEF - Strength: Today we're working on an overhead complex, increasing in complexity as we move from movement to movement. The Shoulder Press should be the limiting factor. - Metcon: This conditioning piece is a chipper [...]

Thursday 201015

WHITEBOARD BRIEF - Strength: Today we have speed reps of Back Squats. Don't go too heavy, speed is the goal with these sets. - Metcon: Conditioning today is guaranteed to work your posterior chain from head to [...]

Wednesday 201014

WHITEBOARD BRIEF - Metcon: Our conditioning workout today should be a nice recovery piece after the last two days of training. NOTE this is NOT a partner workout. Prioritize efficient breathing (nasal if possible) and good [...]

Tuesday 201013

WHITEBOARD BRIEF - Strength: Our superset today is a Banded DB Bench/Floor Press, and Ring Pull-ups with a 3 sec tempo while lowering. Focus on movement quality over reps and weight. - Metcon: Our conditioning piece [...]

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