Strength 4 Sets of 5 Bench Press with (4:0:3:0) Tempo (4 second descent, no pause in bottom, 3 second ascent, no pause at top) **This should not exceed 65% of 1RM Bench Press***Trend towards going too light and actually holding the tempo over going too heavy Conditioning “It don’t look good” 7 Sets1 Rope Climb2...Read More
Strength 2 Power Snatch x 1 sets @ 50% of 1RM Snatch2 Power Snatch x 2 sets @ 55% of 1RM Snatch1 Power Snatch x 1 sets @ 60% of 1RM Snatch Conditioning “He slimed me.” AMRAP 20 Minutes Run 1600mRow 2000m Wellness Wednesday Did you know that ⅔ of people will regain more weight than...Read More
Strength 3 Power Cleans x 2 sets @ 50% 1RM clean3 Power Cleans x 3 sets @ 55% 1RM clean Conditioning “That’s a big Twinkie.” AMRAP 2 Minutes12/10 Calorie Row6 Power Cleans (135/95)20 Muscle Ups(G.I Jane)– Rest 1:00 after each 2:00. Continue until 20 total muscle ups have been accumulated –Read More
Strength 4 Sets of 5 Front Squat with (3:3:3:0) Tempo (3 second descent, 3 second pause in bottom, 3 second ascent, no pause at top)**This should not exceed 60% of 1RM Front Squat***Trend towards going too light and actually holding the tempo over going too heavy Conditioning Ghostbusters 4 Rounds8 Overhead Squats (115/80)16 GHD Sit...Read More
I’ll be posting content regularly, including tips & tricks to stay on track, recipes, meal planning ideas, information about upcoming events and challenges, etc. Check back regularly! ~Coach RobinRead More
Conditioning The Grinch Cuddly As A Cactus!3 Rounds For Time:40 Double Unders20 Air Squats10 Kettle Bell Swings (Green/Yellow) Rest 2 Minutes Charming As An Eel2 Rounds For Time:80 Double Unders40 Air Squats20 Kettle Bell Swings (Green/Yellow) Rest 2 Minutes Greasy Black Peel1 Round For Time:120 Double Unders60 Air Squats30 Kettle Bell Swings (Green/Yellow)Read More
Fa la la la AMRAP 5 Minutes15/12 Calorie Row15 Push ups-Rest 2-3 minutes-10 sets10 Strict Pull Ups10 Dumbbell Bench (moderate weight)-Rest 1:1 between sets-*if you have to break before 10 reps on either movement, then just do a Max set unbroken every time of both movements-Rest 2-3 minutes-AMRAP 5 Minutes15/12 Calorie Row15 Push ups-Rest 2-3...Read More
12 Days of Christmas 1 Wall Walk2 Push Jerk3 Bar Muscle Ups (G.I. Jane)4 Burpees Over Bar5 Deadlift6 C2B7 T2B8 Wall Balls (20/14)9 Box Jumps (24/20)10 Back Rack Lunge11 Strict Handstand Push-Ups12 Squat Snatch RX (135/95)Scaled (115/80)Scaled (95/65) Wellness Wednesday It is important to fuel your body before and after a workout to improve both...Read More
Strength 6 Deadlifts x 3 working sets Conditioning Home Alone 5 Rounds12 Single Arm Hang Dumbbell Clean and Jerks (50/35)14 GHD Sit Ups16 Alt. Dumbbell Step ups (50/35) (24”/20”)Read More
