Category Archive for: Fitness

Friday April 19, 2019

“If you have a high level of resiliency, patience, dedication, humility and hungrer then you can start to follow “the process”. When character and the process are both in place, the results will take care of themselves.” Primer: 2 Minute Row | 2 Strict Rounds of Cindy 1 Minute Row | 30 Sec Walk Out…

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Wednesday April 17, 2019

“Your health will deteriorate fast if you don’t take care of it.” Primer: Theraband Protocol 3 Rounds: 30 Single Unders | 3 Gymnastics Compression Drills | 5 Waiter Squats (per side)| 10 Scap Pull Ups Practice: 5 Minute HS Walk Practice Strength: Front Squat 6×1 5 Sec Negative, 3 Sec Pause at bottom and parallel…

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Tuesday April 16, 2019

“As much as talent counts, effort counts twice.” Primer: 3 Rounds 200M Run | 5 Strict Pull Ups, 10 Push Ups, 15 Sit Ups | 5 DL + 5 Muscle Clean + 5 Strict Press | Skill + Strength: EMOM x 10 Odd: 2 Power Cleans + 1 Jerk (Climbing) Even: Gymnastics Practice WOD: “Tres…

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Monday April 15, 2019

“Don’t stop when you want to quit, stop when you’re done. Make that your identity and there’s nothing you can’t do.” – Tom Bilyeu Primer: Theraband Protocol 2 Rounds: 30 Sec of each: Sampson Stretch | Overhead Squats | Pull Ups | Ring Dips | Sit Ups Skill: 5×3 Split Jerk (3 sec Pause in…

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Sunday Funday April 14, 2019

“Spend as much time enjoying the meal as it took to prepare it.” Primer: 3 Rounds: 20 Seconds of each movement Jumps on Plate | Deadlift with Plate | Ground to Overhead | Overhead Lunges Mobility: 60 Second Wrist Stretch | 60 Second Lizard (each side) | 60 Second Pigeon (each side) Practice: EMOM x…

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Saturday April 13, 2019

“You can find your strength by never giving up.” Primer: 3 Rounds EMOM x 9: Min 1: 200M Run | Min 2: Strict Cindy | Min 3: 15 KB Swings Practice: Back Squat -5×1 Back Squat 5 Second Negative – 3 Second Pause at bottom (keep tension and breathe) Strength: 5×2 Back Squat (climbing) WOD:…

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Friday April 12, 2019

“Talent is not an innate ability. It’s a skill that’s developed with deliberate practice over an extended period of time.” Primer: 30 Seconds of each movement for quality Samson Stretch | Overhead Squats | Good Mornings | Pull Ups | Dips | Sit Ups Skill: 3×3 Position Clean + 3 Split Jerks (climb) Strength: EMOM…

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Wednesday April 10, 2019

“You can go to the gym, drink your water, take your vitamins, and if you don’t deal with the shit going on in your head and your heart you’re still going to be unhealthy.” Primer: 2 Rounds: :60 Second Laying Front Rack Stretch :30 second Pause Air Squat :30 second Wrist Stretch Skill Work: Tabata…

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Tuesday April 9, 2019

“We may be approaching a time when sugar is responsible for more early deaths in America than cigarette smoking” – Lewis Cantley Primer: 2 Rounds: Min 0-2: Bike (pacing work) Min 2-4: 10 L Pull Ups or Ring Rows / 15 Push Ups / 20 Sit Ups Min 4-6: BB Warm Up Skill: (4 Rounds)…

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Monday April 8, 2019

“The secret to change and growth is not willpower. It’s positive community.” Primer: 3 Rounds: 60 Sec Jog | 6 Slow Scap Retractions | 5 Walkouts | 4 Spidermans | 3 Russian Babymakers Strength: 3 Giant Rounds: 16 KB Front Rack Reverse Lunges | 8 Strict T2B 16 Barbell Good Mornings | 8 Strict T2B…

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