Week of July 21-27

Monday, July 21, 2019 Warmup (10 min): Squat Therapy 3×5 (Goblet, Wall, Bar, Pole) Demo (5 min): Spotting Squat Strength (20 min): Squat 50, 60% x 5, 70% x 3, 80 % x 2, 90% x 1-3, 65% x 5-8 if time *Level 1 Warmup set then 5×5 Squat *Practice spotting for...

Week of July 14-20

Sunday, July 14, 2019 7 AM Mindful Lifting 8 AM Conditioning Class–Fight Gone Bad! Monday, July 15, 2019 Warmup (5 min): Light Prowlers/Row :20/Bike :20 Skill/Ext Warmup (15 min): Squat Bracing Demo then rounds Practice Brace, 15 KB Swings Strength (20...

Week of July 7-13

Sunday, July 7, 2019 7 AM Mindful Lifting 8 AM Conditioning Class Warmup (10 min) Lower Body Warmup Skill (15 min): Squat Cleans, demo and practice Conditioner (35 min): “5 Round Helen” 400m run/500m row/2 min bike 21 KB Swings 12 Pullups/Ring Rows Monday,...

5 Things I’ve Learned From Injury

At the beginning of this year (January 2–the same day “Mean” Gene Okerlund left this mortal coil), I slipped while hiking and sustained a complete rupture of my left quadriceps tendon.  Well, that wasn’t how I’d planned to start the new...

Week of June 2-8

Sunday, June 2, 2019 7 AM Mindful Lifting, Coach’s Choice 8 AM Mind Eraser Conditioning Skill/New Movement (10-15 min): BB Hip Thrust Power Circuit (10-15 min): 3 rounds of 20 KB Swings, 20 Ball Slams, 20 Box Jumps Conditioning (20-30 min): Rounds of 800m...

Week of May 27-June 1

Monday, May 27, 2019 10 AM Workout in honor of Lt. Michael Murphy *No other classes today Wednesday, May 29, 2019 Warmup (15 min): Demo Thumbs Up Band Face Pull (vid here) then 4 rounds: 10-15 Face Pulls, 6 One-Hand KB Swings/side, :30 legs free row or airdyne...