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Thursday 1.4.18

5 rounds for time of: 14 Ring Push-ups 14 Toes-to-Bar 100-m Waiters Carry (50/35 lb.) Box Brief – Today’s workout is a 5-round triplet of a pressing gymnastics movement, a pulling gymnastics movement, and an overhead carry. All movements are relatively shoulder dominant and will make for a metabolic, yet skill/stability-based workout. Athletes begin with 12 Ring Push-ups, which will challenge not only pressing power but core stability to maintain a plank and stabilize above the rings (these are performed with a neutral grip). You will then perform 12 Toes-to-Bars, which is a pulling upper-body movement overhead, and also taxes…

Wednesday 1.3.18

A. Back Squat 3-3-3-3-3 B. Bodyweight Back Squat Test 1 attempt max reps @ bodyweight Box Brief – Wednesday pump day! Leg pump that is … We will be Back-Squatting today for 5 sets of 3. A majority of our time will be allotted to hit 5 true working sets with a fun finisher at the end—the BW Back Squat Test. Athletes have 1 attempt (no re-racking the bar) at max repetitions of Back Squats at their body weight. This portion will feel pretty light after the heavy triples prior. This exercise is very mental.

Tuesday 1.2.18

4 rounds of: Every 5 min. perform: 500-m Row 15 Push Presses (135/95 lbs) Box Brief – Our focus in January is Squatting! Which includes everything from improving positions and range of motion to going heavy and light across all Squat variations. Partnering with the Doctors at Performance Care Rx, we have created three “Squat Complex” warmups that will help prep the body for Squatting and challenge people to push their range of motion limits a little. There won’t be a huge change in the number of Strength days, just a slight bias towards Squatting when we do go heavy.…

Saturday 12.30.17

AMRAP in 20 minutes of: 6 DB Clusters (40/25 lbs) 12 Burpees 12 DB Plank Rows (40/25 lbs) 6 Burpee Box Jumps (30/24 in.) Box Brief – Holiday Schedule: New Year’s Day – Closed Tuesday – Regular schedule We’re ending 2017 with a 20-minute sustained effort that is comprised of two DB movements and two body-weight movements including a Burpee, which will be a nasty combo of jacking up your heart rate and fatiguing your shoulders with the DB, and also challenging you to find a pace to sustain while breathing through the gymnastics movements. Athletes begin by performing 6…

Friday 12.29.17

4-8-12-16 and so on, as far as possible in 20 min. Russian KB Swings (53/35 lbs) KB OH Sit-ups (single-arm) KB SDHPs 200-m KB Carry between rounds Box Brief – Here’s your “core” workout!! Today we have a kettlebell workout that consists of four movements. The first three require athletes to hinge at the hip and the last one is a carry—they are all done using the same KB. The movements are designed to vary in difficulty level. The Swings, SDHPs and Carry will get you breathing hard, while the Sit-ups will slow you down a little. How the workout…