Jeff’s Story

Editor’s Note: I asked Jeff to share his story.  He’s one of our longtime members, a fantastic guy and teammate, and I wanted you all to hear from a strong male voice on this subject of body recomposition.  Congratulations on all of your hard work, Jeff!...

Odd Object Week

Warmup: 20/20 Strength: Squat 50/20 10 minute warmup work: Squats and… :20 chain pushups/:20 chain ring rows Conditioning: 21-15-9 DB/KB ground to shoulder (may not use handles) Plate squat (arms around plate, full squat)...

Kids Incorporated

As a gym owner, I’m pretty glad that youth athletics in America haven’t yet ascended to the lofty perch of the Academy.  Generally–and sadly, this seems to be changing–we still get that physical fitness in its early years ought to be about...

Knowing In Advance

Warmup: 20/20 Work: 15 rounds of 3-5 shoulder press (only use 5s, 10s and 25s) 3-5 barbell rows (135/95/65/45) 3-5 ring/rope rows or chinups (deadhang) 3-5 ball slams or kb swings 2 shuttle runs C’est...

Hammer To Fall

Warmup: 20/20 Skill Work: 10 min Upper body (Press/Bench/Pullups) Strength: Squat 50/20 Conditioning: 3 rounds of 15 db snatches/arm 20 db swings/arm 25 flutter...