Currently Browsing:wellness

December 4, 2018

Metcon (Weight) Every 4min x 10 sets. Alternate sets. 1. 40 DUs + 2 heavy bag/stone over shoulder  + 2 TGU (70/53) 2. 40 DUs + 100′ SA Farmers Carry per side. Use TGU KB/weight.

December 3, 2018

Snatch (Every 90 seconds x 5 sets: 2 snatches) Drop each rep. Quick reset. 2 sets @ 70% 2 sets @ 75% 1 sets @ 80% Metcon (Time) 15-12-9-6-3 Sumo DL High Pull (95/65) Burpees Over Bar Toes to Bar

November 7, 2018

Snatch (EMOM 10: 1 PS + 1 Snatch) Begin with an empty bar, making small jumps throughout. Build each set, finishing at or below 60% of your 1RM. Treat this like a WARM UP. Focus on technique and speed. Metcon (AMRAP – Reps) AMRAP 6 Bar Facing Burpees

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 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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June 19, 2018

Back Squat (4×3 @ 32X1) Heavier than last wk (70-75%) Metcon (Time) For Time 5 Ring MUs 40′ handstand walk 3 Ring MUs 20′ handstand walk 1 Ring MU Know the stimulus of the given workout. It’s the coach’s job to understand, explain, and scale it, it’s your job to execute accordingly. Today’s WOD is

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June 5, 2018 – Be Virtuous

4 Rounds for Quality 10 glute bridges @ 20X0 4 push-ups 10 cossack squats 4 kipping shoulder swings MetCon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Be virtuous in the most seemingly simple executions. Don’t just do the little things “well”, do them RIGHT, do

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June 4, 2018 – Passion

Clean (Every 2min x 6 sets: 2x cleans ) Weights should be challenging. For more experienced lifters, pushing for doubles at 80% Newer athletes should scale down and focus on the technique of the squat clean. Use this time to develop your technique and pull under the bar into the receiving position, while working with

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