Workout of the Day

Tuesday 7/2/2019

Strength: Take 15-20 minutes to build to today’s heavy Power Clean Conditioning: Every 4 minutes, for 16 minutes (4 sets) for times: 500 Meter Row 5 Power Cleans (185/135 lbs)

Monday 7/1/2019

Strength: Five sets of: Push Press x 5-6 reps @ 11X2 Rest 2 minutes Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before… Read more »

Wednesday 6/26/2019

Warm-Up. Thoracic PAILs &RAILs Thoracic Spine Isometric Holds Followed by… Two Sets of: Russian Babymakers x 5 Cuban Press x 5 Close Grip Overhead Squat x 5 Followed by… Two Sets of: Muscle Snatch x 3 Snatch Drops x 3… Read more »

Tuesday 6/25/2010

Warm-Up. Two sets of: Perform 30 seconds on each side of the following movements… *Station 1 – Banded Palloff Hold *Station 2 – Banded Good Mornings *Station 3 – Single-Leg Glute Bridge Hold *Station 4 – Side Plank Hold *Station… Read more »

Monday 6/24/2019

There is no 6am class today (6/24). Regular 6am class will resume tomorrow (6/25). Warm-Up. Wall Slides x 5 @ 3131 Y’s, T’s & W’s x 5 per position Pec Activation x 60-90 seconds Kettlebell Halos x 10 (5 each direction)… Read more »

Friday 6/21/2019

Strength: Five sets of: Back Squat x 2 reps @ 90+% Rest 2 minutes Conditioning: “Little Giza” For time: 25 Pull-Ups 50 Wall Ball Shots (20/14 lbs) 100 Double-Unders 50 Wall Ball Shots 25 Pull-Ups Time Cap = 15:00