Week of September 15-21

Monday, September 16, 2019 Warmup (10 min): Simple Seven x 2 Strength (25 min): Squat, 40-45 reps in 20 min @50-55% training max *Level 1 5×5 Use any downtime between sets or after reps completed to roll out or do light cardio Conditioning (25 min): Skill work on...

Week of August 25-31

Monday, August 26, 2019 Warmup (5 min): Dynamic, Lower Body Focus Speed/Strength (20 min): 5-7 rounds of Squat 30-40%, 2-3 reps *Level 1 first set warmup weight then 5 reps at working weight 5-8 Box Jumps w/stepdown Accessory (15 min): Split & Bulgarian Split...
She and The Layers of Engagement

She and The Layers of Engagement

The first time I heard the song “She” by Green Day was probably during the summer of 1995, or at least that’s the first time it really made an impression.  I remember ducking into a Christy’s Market on my way back from lunch and really hooking...

Week of June 23-29

Sunday, June 23, 2019 7 AM Mindful Lifting, Coach’s Choice 8 AM Conditioning Class *Dynamic Warmup (10 min) *Skill Work (20 min) Overhead Squat, drill and then work in ascending sets of 3 *Conditioning (20 min): “Nancy” 5 rounds of 15 OHS (95/65 rx),...

Week of June 9-15

Sunday, June 9, 2019 7 AM Mindful Lifting, REM Monster 8 AM Conditioning Class, 8×8 & Chelsea Hotel Monday, June 10, 2019 Warmup (10 min): 3 rounds 20 KB Swings, 20 Band Goodmornings (vid here), 20 Air Squats Strength (30 min): Squat 50, 60% x 5, then 5 sets...

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...