Workout of the Day

Friday 7/5/2019

12:15pm and 5:30pm classes only! Open Gym: 6:00am-7:30pm Warm-Up. Spend 3-5 minutes on this thoracic + posterior chain mobility drill. Lunge Matrix x 5 steps to each position Pronated Hang x 60 seconds Banded Good Mornings x 15 reps (increase your… Read more »

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 »