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  • WORKOUT OF THE DAY – MONDAY 2/4/19

    Happy Birthday Mike Pitts! A:  “Roxanne” Warm-Up B:  Stamina Squatting EMOM (12) Even Minute: 3 x Front Squat Odd Minute: 6 x Back Squat For Both: Use 55% Front Squat 1RM C: “JOKER” Toes-to-Bar 1 – 2 – 3 – 4 – 5 – 6 – 8 – 9 – 10 Rx: Toes-to-Bar; S: Hanging…

  • WORKOUT OF THE DAY – FRIDAY 2/1/19

    Find Your 1-Rep Max! A: 400 m Run 4 min T-Spine (Peanut)4 min Hip Floss  B: Push Press20 @ EMPTY x 2(90 sec REST Between Sets)8 @ 30-50% of 1RM5 @ 60% of 1RM3 @ 70% of 1RM1 @ 80% of 1RM1 @ 90% of 1RM3 min To Establish 1RM Back Squat20 @ EMPTY x 2(90…

  • WORKOUT OF THE DAY – THURSDAY 1/31/19

    A: 1000 m Row4 min Wrist Mobility4 min Trap Smash (Bar & Wt.) B: 16 min AMRAP *Alt. Movementsa) 10 x Lateral Shoulder Raisesb) 8/8 x Goblet Cossack Squatsc) 20 x Lat Engaged Pull Apartsd) 10 x Romanian Deadlifts/Bent Over Row Combo(Weight = Heavy enough for unbroken) C: FIGHT GONE BAD3 Rounds For Reps (15 min)(1…

  • WORKOUT OF THE DAY – WEDNESDAY 1/30/19

    Find Your 1-Rep Max! A: 3 min Bike10 x Good Morning into Squat10 x Presses From Back Rackx3 B: Deadlift20 @ EMPTY x 2(90 sec REST Between Sets)8 @ 30-50% of 1RM5 @ 60% of 1RM3 @ 70% of 1RM1 @ 80% of 1RM1 @ 90% of 1RM3 min To Establish 1RM Overhead Squat20 @…

  • WORKOUT OF THE DAY – TUESDAY 1/29/19

    A: Agility Drills4 min T-Spine 4 min Pigeon Stretch4 min Couch Stretch B: Every 10:00 min x3 Complete For Strength & Recovery:*Rest In Time Remaining. All 3 movements in 10 min 1000 m Row40 x Sit Ups30 Cal Bike C: 4 min Foam Roll 

  • WORKOUT OF THE DAY – MONDAY 1/28/19

    Find your 1-Rep Max! A: 4 min Pec Smash (LAX)4 min Banded Frog B: x25 x Push Ups5 x Goblet Squats C: Bench Press 20 @ EMPTY x 2(90 sec REST Between Sets)8 @ 30-50% of 1RM5 @ 60% of 1RM3 @ 70% of 1RM1 @ 80% of 1RM1 @ 90% of 1RM3 min To Establish…

  • WORKOUT OF THE DAY – FRIDAY 1/25/19

    HAPPY B-DAY CANDICE! A: Singles TABATA (Score Total Reps) B: x35 x Kettlebell Romanian Deadlift (Build To Heavy)3/3 x Windmills5 x Strict Press (Wide Grip, Behind Head) C1: Lifting Skills – Deadlift2 sets @ Empty Bar5-5 @ 55%3-3-3 @ 70%3-3-3 @ 80% C1: Lifting Skills – Overhead Squat2 sets @ Empty Bar5-5 @ 55%3-3-3 @ 70%3-3-3…

  • WORKOUT OF THE DAY – THURSDAY 1/24/19

    A: 500 m Row 4 min T-Spine6-8 min Foam Roll Full Body (30 sec ea. Body Part B: x2 50′ Waiter Walk + Suitcase Carry20 x PVC Pass Throughs C: 10 min EMOMa) 8 x Good Mornings (w/ Bar)b) :30 Overhead Snatch HOLD*Show Control D: FIGHT GONE BAD5 RNDS For Reps (15 min)(1 min ea. Movement…

  • WORKOUT OF THE DAY – WEDNESDAY 1/23/19

    HAPPY BIRTHDAY BRIAN K! A: Bike Tabata (Score Total Cal) B: x230 sec Plank Hold (On Elbows; Looking for Immaculate Hollow)10 x Supine Marching Steps (Keep Knees on 90 Degrees)5/5 x Spiderman Instep Lunges C1: Lifting Skills – Bench Press2 sets @ Empty Bar5-5 @ 55%3-3-3@ 70%3-3-3@ 80% C2: Lifting Skills – Front Squat2 sets…

  • WORKOUT OF THE DAY – TUESDAY 1/22/19

    A: 2 min Singles2 min Doubles/ Doubles Practice B: x320 x Speed Mountain Climbers6 x Greatest Stretch Ever C: Lifting Skills – Snatch ElementsSnatch Grip Deadlift (3 sec. Tempo From Floor To Hip)7-7-7-7Muscle Snatch (12″ Blocks)4-4-4-4Power Snatch (12″ Blocks)2-2-2-2 D: 25 min AMRAP500 m Row5 x Double Kettlebell Deadlift (70/53; 53/44)50 x Singles5 x Double…