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October 8, 2018

Metcon (Time) For Time 10 Back Squat (225/155) 2 alt TGU (70/44) 8 Back Squat 2 alt TGU 6 Back Squat 2 alt TGU 4 Back Squat 2 alt TGU 2 Back Squat 2 alt TGU

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 25, 2018

AMRAP 10 @ EZ/Moderate 400m row 10 wall walks 100′ Core bear crawl + Metcon (AMRAP – Rounds and Reps) AMRAP 12 100 DUs 10 HR push-ups 20 squats 100′ Double KB Front Rack Carry (53/44

September 7, 2018

Handstand Walk  15min handstand walk progression / work. Рdown dog Рreverse bear crawl Рwall walk Рhand stand hold Рwall-facing handstand hold Рassisted walk РHS walk Deadlift EMOM 6: 2 deadlifts Begin around 60% and build over the EMOM. No bouncing of reps. Attempt to execute at 11X1 tempo.

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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 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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