Author Archive

Monday 7/2/18

Hey everyone! Hope you all had a great weekend and are geared up for the 4th of July and some fireworks. 

Because of the holiday on Wednesday, there will be an abbreviated schedule so NO 6:00pm CLASS!  Other than that the rest of the week will remain the same.

1.) Balance: 10-15 minutes dynamic warm up and mobility

2.) Strength: Movement prep for workout

3.) Movement:
a.) 6 rounds
24 air squats
24 push ups
24 walking lunges
400m run


b.) 6 rounds
15 Air squats
15 push ups
15 walking lunges
200m run 

Friday 6/29/18

Today we have a special birthday request!!  Sandy has been working out with me for about 6 years and has held the record for most unbroken kettlebell swings for nearly as long (300 if you were wondering!).  Her attitude towards fitness and consistency are inspiring.  And if you get a chance ask her to see her workout logs…she has years of them!

1.) Balance: 
a.) OHS mobility
b.) PVC warm up for snatches

2.) Strength: Snatch practice
Build to a heavy technical single, any style (power or squat) 

3.) Movement: Complete for time
Kettlebell Swings
Sit ups

Thursday 6/28/18

Today we are going to do a little mix of our traditional Thursday mobility/core work with a workout since we missed monday!

5 sets for QUALITY of :45 work/:15 rest and transition 
a.) Strict up and over toes to bar/knees to chest
b.) Lateral shuffles
c.) Barbell roll outs
d.) Wall balls
e.) Weighted turtle walks

After the workout, the remaining class time will be spent on mobility!

Wednesday 6/27/18

1.) Balance:
a.) Front rack and overhead mobility
b.) MB skill transfer drills

2.) Strength: Every minute on the minute for 10 minutes perform…
1 hang power clean and jerk + 1 power clean and jerk

3.) Movement: As many rounds/reps as possible in 12 minutes of
4 strict pull ups
8 push ups
16 DB 1-arm clean and jerks
32 double unders

Tuesday 6/26/18

Well it has been a long couple of days, but we are now back on schedule! Thank you all for your patience and understanding. See you all in class.

1.) Balance: Dynamic warm up and muscle activation series

2.) Strength: 20 minutes to establish a heavy technical 3 rep back squat
*”Technical” means that the weight stops going up when there are ANY form cracks!*
**If you already did this on Monday at 6pm class you will do a 3rep technical push press**

3.) Movement: 4 rounds
500/400m row
400m run

Wednesday 6/20/18



1.) Balance: 
a.) Hip/glute mobility
b.) MB skill transfer drills

2.) Strength: Squat clean practice for workout 

3.) Movement: Every 2 minutes on the top of the minute for 

Round 1 (0:00-2:00): 200m run
Round 2 (2:00-4:00): 10 Squat cleans (or power clean + front squat)
Round 3 (4:00-6:00): 50 double unders or 75 single unders
Round 4 (6:00-8:00): 15 Toes to bar/knees to chest

Tuesday 6/19/18

1.) Balance:
Complete 4 sets
3 wall walks
6 PVC pass through and OHS
9 Hollow hold to supermans
12 DB shoulder internal/external rotation

2.) Strength: 15-20 minutes to find a heavy 3 push press

3.) Movement: 12 min AMRAP
21/18 calorie row
15 weighted sit ups
9 Push press

Monday 6/18/18

Happy Monday everyone! Let’s get this week started off right with a good workout!


1.) Balance: 
a.) Dynamic warm up
b.) Hamstring/hip mobility

2.) Strength: 5 sets
a.) Sumo deadlift x8
b.) 1-leg RDL x10/leg

3.) Movement: Alternating double tabatas (:20 work/:10 rest x8 each exercise)
a.) Burpees and jump lunges/lunges (8:00 total)
b.) Push ups and ball slams (8:00 total)

Tuesday 6/12/18

1.) Balance
a.) Hip and ankle mobility
b.) Dynamic warm up
c.) SB “Fab 5” (2×15)

2.) Strength: 3 sets
a.) Front squat x4 + Back squat x8 
b.) Pistol squat progressions x5/leg 

3.) Movement: Complete the following for time
800m run buy in, then:
Wall balls
Toes to bar
200m farmers carry cash out