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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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August 27, 2018

“More isn’t better. BETTER is better.”     Clean Every 2min x 5 sets. Power clean + Front Squat + Clean Drop bar after the completion of the front squat, reset, and lift from ground. NOT touch n go. Start around 70-72% and build each set. MetCon AMRAP 12 30 DUs 20 jump switch lunges

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August 17, 2018

Ask questions. Be endlessly curious about the things happening in your life. You’ll never be sad that you learned to much. Always be a student. Overhead Squat Build to tough set of 4 reps Snatch EMOM 5: 2 squat snatches Min 1 @ 65% Min 2 @ 68% Min 3 @ 70% Min 4 @

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August 15, 2018

“The grass is greener where you water it.” While the well-known statement is a bit cliche, it’s absolutely true. Often in life you look around then look at yourselves and you’re unhappy with what you see in the mirror, both figuratively and literally.¬†You may be envious of someone else’s achievement or success, angry at our

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August 14, 2018

Stop wishing and start working. The path to success is filled with hard work, failure, and sacrifice.   Warm Up AMRAP 10 EZ 500m row/400m jog 50 reverse single unders 50′ core bear crawl Metcon Every 2 min x 10 sets: Set 1 – 15 cal Rowing + 10 Wall Balls (20/14) Set 2 –

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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 10, 2018

Get uncomfortable. Take chances. Get out of cruise control and start making intentional decisions. Make thoughtful, intentional decisions about your company, how you spend your time, and your health. Stop. Reflect. Be intentional. Front Squat (4-4-4-4 @ 32X1) All sets challenging. Aim for 65-70% Snatch (EMOM 5: 2 snatches) 2 sets @ 65% 2 sets

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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 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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