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June 22, 2018

“Everyone thinks of changing the world, but no one thinks of changing himself” – Leo Tolstoy 4 rounds (NFT) 5 Russian KBS (moderate) 5 push-ups 5 Sum DL HP with KB 5 squats Metcon (Time) 4 rounds for time 15 DL (225/155) 400m run or 20/16 AB cals CAP: 14min

June 20, 2018

Snatch (Every 1:30 x 6 sets: 1+1+1) Each set = 1 Sn. Liftoff + 1 Sn. Pull + 1 Power Snatch *Focus on mechanics and hitting each position. Weight should be light – moderate. * Those that know their 1RM snatch – working sets of 65-75% of 1RM snatch Metcon (AMRAP – Reps) 10x 1-minute

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June 6, 2018 – When to Stop

3 rounds for quality 5 strict t2b / strict hanging knee raise 20 DUs 1 wall walk Metcon (Time) 3 rounds for time 20 DUs 10 burpees 5 “Bear Complex” (155/105) Don’t stop when you’re tired. Don’t stop when you want to. Stop when you’re finished.

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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May 9, 2018: Open Minded

Warm Up Hip Flow + 3 rounds for Quality 1 wall walk 5 squats 5 ring rows @ 22X1 tempo + accumlate 2min in down dog Metcon (Time) For time, using a single dumbbell: 10 weighted pull-ups 40 overhead lunges (20 each arm) 10 weighted pull-ups 30 snatches, alternating arms 10 weighted pull-ups 20 overhead

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A Fitness Guide: Pt. 1 – Your Why

“Where do I start” is one of the most commonly heard phrases surrounding fitness, health, and weight loss. People have motivation and inspiration but, no real direction or set goals. We see thousands of success stories on instagram and little to no stories or photos on the COUNTLESS failures, setbacks and mishaps. The beautiful inspiration

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Training the Core or Wasting Your Time

Abs. Everyone wants them. It seems logical to get them, we need to train them. Them  – the abs. So most trainers send their clients on a schedule of “core exercises” to get that blazing hot summer body but, what if that’s all a load of shit… The “core” is the collection of muscles that

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