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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 31, 2018

Stop. Reflect. Prioritize. Live.   Overhead Squat (EMOM 6: 2 BTN Snatch Grip PP + 2 OHS) Start very light and try to add 5-10lbs per min. Focus on stayin connected to the bar in the push press and maintaining scap activation. Metcon (Time) 4 rounds for time 400m run 20 KBS (70/53) 10 burpees

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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 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 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 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″)

July 26, 2018

Use rest / active rest days to make a conscious effort to recover. Take action to improve your overall health and/or performance. Here are just a few of my favorite techniques to help me make the most of my rest days: Swimming or Bike ride Both of these allow us to get out of the

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July 16, 2018

Crazy isn’t trying the something new. Crazy is doing the same thing over and over again, and expecting a different result. If you’re unhappy with something in your life, make a change. Don’t hope, wish, or pray. ACT.   Warm Up 3 sets 3 KBS 3 right side FR – back step lunges 3 left

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July 6, 2018

Wake up and believe that something amazing can happen. From the very start of the day, we are in control of our own attitude. While we can’t control what happens to us, we can control how we react. Develop a strong, positive mind set. Each day is as wonderful as you make it. MetCon 6

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