Tuesday 190618

WHITEBOARD BRIEF – Strength: Today are performing a superset of shoulder width bench press and inverted rows. The purpose is to train the triceps, biceps, and back. Add weight each set for bench press and perform [...]

Monday 190617

WHITEBOARD BRIEF – Strength: Take 8-10 sets and build to a 1RM Sumo Deadlift. As always, form takes precedence so if you start to lose it, end your sets. – Metcon: The goal with this piece is [...]

Saturday 190615

WHITEBOARD BRIEF – Metcon: Today’s metcon will be done with 1 athlete completing a full round. This will allow you to gain full recovery for all sets and sustain a high level of output throughout. With [...]

Friday 190614

WHITEBOARD BRIEF – Strength: Today’s work is similar to that of last Tuesday with some small changes in volume. You should be able to complete all the listed work staying within your ability – no one [...]

Thursday 190613

WHITEBOARD BRIEF – Strength: Today we start a new speed-strength wave for the Back Squat – you’ll see this percentage work for the next 3-weeks. The goal isn’t necessarily to be explosive but to be efficient [...]

Wednesday 190612

WHITEBOARD BRIEF – Metcon: Today you’ll partner up with the goal of splitting work in half, and being able to sustain sets of 14 for the entire workout. The 800-meter run can be broken up however [...]

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