Week of April 16-22

Monday, April 16, 2018 *Open gyms 6-9 AM, 11:30 AM-1 PM, 5-7 PM Suggested Warmup: 15 minutes easy rounds of 5 goblet squats, 8 ring rows, 10 glute bridges, :30-:60 row or bike Marathon Conditioning: 26.2 minutes AKA 26:12 rounds of 10 DB Romanian Deadlifts :30 battle...

Week of April 9-15

Monday, April 9, 2018 Warmup (10 min): Squat and Squeeze–3 rounds of Slow goblet squats 8-12 reps Banded Hamstring Curls (Video here) 12-15 reps Strength (30 min): Front Squat or Safety Squat Work to 3 sets of 8-12 @70-75% of your heavy double last week. *If you...

Week of April 2-8

Quick change here…going to start posting workouts from Mon-Sun.  You’ll see why in a second. Monday, April 2, 2018 Warmup (10 min): Squat Therapy 3×5 Skill Work (10 min): Front Squat drills w/PVC Pipe Strength (20 min): Front Squat OR Safety Squat...

Week of March 18-24

Sunday, March 18, 2018 7 AM Mindful Lifting, The Replacements, Let It Be 8 AM Conditioning, Woodshed Open 18.4 Monday, March 19, 2018 Warmup (10 min): 12-9-6 PVC Overhead Squats (Shoulder-Friendly Sub: Air Squats), 1 second pause at bottom Fire Hydrants (12 reps/side,...

March 4-March 10, 2018

Sunday, March 4, 2018 7 AM Mindful Lifting, Lucinda Williams West 8 AM Conditioning, `18.2 and 18.2a Monday, March 5, 2018 Warmup (10 min): 12-9-6 Goblet Squats, Box Jumps/Stepups, PVC Passthroughs Strength (25 min): Squat Option 1: Hang Squat Clean, warm up for 10...
Week of February 25-March 3

Week of February 25-March 3

Monday, February 26, 2018 Warmup (10 min): Coach’s Choice–Lower Body Focus Skill/Back to Basics (10 min): Unracking and Bracing Heavy Squat Strength (25 min): Squat 50×5, 60×4, 70×3, 80×2, 85-90 x 1 x 2 *Level 1 5×5 Conditioning...