Week of November 17-23

Monday, November 18, 2019 Warmup (10 min): 3 rounds of 10 light goblet squats, 5 unweighted split squats/side, 15 band pullthroughs, 12 KB swings Strength (20 min): 6 rounds a) Squat 40-60% x 2-4 reps, work speed *Level 1 warmup set then 5×5 at current work...

Week of November 11-16

Monday, November 11, 2019 Warmup (10 min): Work for 6 min @ warmup pace Jumprope or Jacks :60 Band Pullthroughs, 15 reps 10 Goblet Squats 15 KB Swings Strength (15 min): Squat 50, 65% x 5, 75 % x 3, 80% x 2, 85% x 1-3, 75% x 4-6 *Level 1 warmup set then 5×5 at...

Week of November 3-9, 2019

Monday, November 3, 2019 Warmup (15 min): 8 min work 200m run, 250m row, or 1 min bike 10 Band Pullaparts 20 Band Pullthroughs Strength (25 min): Squat 5-6 sets of 50-60% x 5 *Level 1 1 warmup set then 5 sets of 5 at current work weight Between Sets:  1) 7-15 KB...

Week of October 20-26

Monday, October 21, 2019 Warmup (10 min): 7 min work 10 lateral jumps or steps over slam or medball (5/side) :30 bike or row 10 lunges w/slam or wallball (5/side) :30 jumprope Strength (25 min): 6 rounds a) Squat, 40, 50, 60, 70% x 5, 80% x 3, 85% x 1-3 *Level 1...

Fear and Love

Fear, as Crazy Joe Davola memorably told Elaine in Seinfeld, is our most primal emotion.  Fear stops us in our tracks.  Fear keeps us up at nights. And a little organic fear can be incredibly productive.  Fear can be a beginner of things.  Many of us start new workout...

Week of October 6-12

Monday, October 7, 2019 Warmup (15 min): Warmup Pace–Rounds of 250m row/1 min bike/200m run, 15 KB Swings, 8 Ring Rows, 8 Broken Table/Side Strength (20 min): 6 rounds a) Squat 40, 50, 55, 60, 65, 65% x 5 *Level 1 warmup set then 5×5 at current work weight...