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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

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 25, 2018

Decide what you want. Then decide to earn it. Stop waiting. Stop waiting for the right time, for the right place, for the easy road, for the convenient opportunity; make a plan and EXECUTE.   Metcon  10x 1-minute rounds of: 10 squats 5 burpees Max reps of clean and jerks **Rest 2 minutes between rounds.

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July 29, 2018

Knowing your goal allows you to set and construct a path of achievement. Without clear goals, there is no clear path, and without a clear path, reaching a “end” is unlikely. There will always be distractions and desires that appear and want to pull you off of your path, but those who long for real

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May 23, 2018 – Reflect

Metcon (Time) 3 rounds 10 c2b pull-ups 5 cleans into… 3 rounds 15 deadlifts 30 air squats into… 3 rounds 10 HR push-ups 5 cleans (155/105) Have you ever stopped and asked yourself why you are where you are, in life, in your career, in your relationships? If you have, how many of you have

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May 15, 2018: Simple

Warm Up 5 rounds of “Cindy” 5 pull-ups 10 push-up 15 air squat MetCon Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″ In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009 Its simplicity is

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May 14, 2018: Low Hanging Fruit

WOD EMOM 10 Odd: 2 alt. TGU Even: 5 wall squats Burgener Warmup: 1. Down and up (shrug/extension) 2. Elbows high and outside (high pull) 3. Muscle snatch 4. Snatch land 5. Snatch drop 6. Hang power snatch Overhead Squat (5-5-5)   Snatch Balance (3-3-3)   Hang Squat Snatch (1-1-1) Low hanging fruit doesn’t taste

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