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 5x5 Use any downtime between sets or after reps completed to roll out or do light cardio Conditioning (25 min): Skill work on...

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Week of September 9-14

Week of September 9-14

Monday, September 9, 2019 Starter (5 min): Goblet OR PVC/Light Bar Overhead Squat, 15-25 reps then :30-:60 plank Mobility/Prehab (10 min):  Demo World's Greatest Stretch then 3 rounds WGS :30/side, 20 Band Pullthroughs Strength/Speed (25 min): 6 rounds Squat 40-55%...

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Back To School: How Can I Hack My Fitness?

Back To School: How Can I Hack My Fitness?

Looking at Quora's list of the most common gym-related questions, we see that "how can I hack my fitness?" is a biggie.  It's understandable.  In this day and age, we are conditioned to look for quick fixes and magic bullets.  Social media and a quickening culture...

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Week of September 1-7

Week of September 1-7

Monday, September 2, 2019--Labor Day Open Gym 7-10 AM Tuesday, September 3, 2019 Warmup (5 min): Dynamic, Lower Body Focus Strength (25 min): 6 rounds 1) Squat 50, 60 % x 5, 70% x 3, 80% x 2, 85% x 2, 85% x 1-3 *Level 1 Warmup set then 5 sets of 5 at current working...

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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 Squat...

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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 into it mentally--there...

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Week of August 19-24

Monday, August 19, 2019--check notebook for 7/21 workout Warmup (10 min): Light Barbell Squats (20-30% x 3-5 reps) & Light Cardio Chalk (10 min): Spotting Squat--Bringing Bar and Lifter Back Into Rack Strength (25 min): Max Effort Squat Squat 50% x 5, 65% x 4, 75% x...

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Week of Aug 12-17

Monday, August 12, 2019 Warmup (10 min): Squat Therapy 3x5 Skill & Practice (10 min): Unrack and step back (two steps, even feet out) Strength (20 min): Squat Warmup set then 5x5 @50-65% practice unracks each set *Level 1 Warmup set then 5x5 Conditioning (20...

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5 Days What?

Read time: 73 minutes and several breaks to clear your head. Hey guys, we've had a bunch of good questions about how to make the best of our 5 day programming.  We love that you are asking us for guidance here!  But before we get into that, it would be useful for us...

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