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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 10, 2018

Ask yourself each day: Where am I? Where do I want to be? Am I doing what I can to get closer to my goal(s)?   Metcon For Time 12 back squats 21 push-ups 400m run 9 back squats 15 push-ups 400m run 6 back squats 9 push-ups 400m run (225/155)

September 7, 2018

Handstand Walk  15min handstand walk progression / work. – down dog – reverse bear crawl – wall walk – hand stand hold – wall-facing handstand hold – assisted walk – HS 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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September 5, 2018

Back Squat 3 x 6 @ 20X1 tempo All sets tough. Rest 3min b/t sets. Metcon AMRAP 20 400m Run 30 Air Squats 20 KBS (53/44) 10 MU

September 4, 2018

Clean 10min to build to “tough” single. NOT a max. No misses. Quality practice and building. Every 2min x  5: clean+high hang clean+ jerk) Use same weight for all 5 sets. Metcon For Time 12-9-6-3 burpee c2b pull-ups box jumps (24/20)

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 21, 2018

You don’t need to prove anything to anyone. Just do your best.   Split Jerk + BTN Split Jerk EMOM 10: complete 1 complex Complete 1 split jerk from the front rack position, receive the barbell into the back rack position, and proceed to complete a BTN split jerk. Start light (around 35%) and build

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August 20, 2018

Be thankful for what you have and hungry for what you want.   Front Squat Every 2min x 5 sets: 3 front squats Build each set. Roughly 50% 55% 60% 65% 70% Clean and Jerk 3 reps every 3min x 3 sets) Drop Each rep from OH. Fast reset. 65% 70% 75% Metcon For Time

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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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