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October 1, 2018

Warm Up 4 rounds for QUALITY 200m row 5x Reverse Step SA KB lunges per leg (KB in Front rack) 5 SA ring row per arm Thruster Prep Metcon (Time) For Time 50 DUs 10 thrusters (95/65) 40 DUs 8 thrusters (115/75) 30 DUs 6 thrusters (135/95) 20 DUs 4 thrusters (155/105) 10 DUs 2

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September 26, 2018

Metcon (AMRAP – Rounds and Reps) AMRAP 20 400m run 10 t2b 10 burpees 50ft “Core” Bear Crawl 5 sand bag cleans 50′ front rack sand bag carry

September 21, 2018

Clean (EMOM 5: 1 squat clean) build each set. Finish around 70-75% of 1RM – use this weight for the MetCon if scaling is necessary. Metcon (Time) For Time 9-7-5 AB cals 3-2-1 squat cleans (225/155)GOAL: Sub 3min CAP: 5min COOKIES: 3 sets 6-8 tough bent over rows – rest 1min 6-8 tough bench press

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August 13, 2018

Appreciate what you have in your life, where you are, and what you’ve accomplished. Setting goals and moving forward is important but, if you’re not happy with what you have or what you’ve done, what makes you think you’ll be happy with more? Reflect. Give gratitude. Continue the journey.   Back Squat Build to “tough”

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August 7, 2018

Improvement in health, sport, fitness, or performance is not dependent on 5 star, PR days. Improvement is achieved through consistency. Show up and do the work. Don’t get down about the days that don’t go well; if you do, you’re likely to develop a habit of bad training and end up stringing these together. Show

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August 6, 2018

“Start where you are. Use what you have. Do what you can” –¬†Arthur Ashe   Clean and Jerk (EMOM 15: 1x C&J) 5 sets @ 64-67% 5 sets @ 70-74% 5 sets @ 75-78% Metcon (For Time) 3 rounds for time: 25 c2b 25 HR push-ups

August 3, 2018

“Good, better, best. Never let it rest. ‘Til your good is better and your better is best.” – St. Jerome Snatch Warmup Series – DROM Drills – PVC/Barbell Warmup Snatch (work to TOUGH single for the day) Snatch Balance (5×5) Begin at 50% of 1rm snatch. Build each set. (5-10lbs) Rest 1:30 b/t sets MetCon

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August 1, 2018

Kalamazoo Strength and Conditioning is a community. A group of people with diverse characteristics who are linked by social ties, share common perspectives, and engage in joint action in geographical locations or settings. This is important for a couple different reasons. Most importantly, the opportunity to meet new people with two notable traits: a common

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July 31, 2018

Desire to improve. Not a desire to win, to PR, or achieve some insanely notable feat, but to just improve. Improvement over time. Slow and steady. Improvement that you know isn’t a fluke or a stroke of good luck. When you’ve worked hard, paid your dues, and put in the consistent effort to earn the

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July 30, 2018

Just because you’re alive, doesn’t mean you’re living. Be intentional. Weightlifting 15min to build to “Tough” Clean single Metcon (Time) For Time 21-15-9 ring dips pull-ups box jumps (24″/20″)