Then there was the week that Tim (our resident Strongman, apparently) did 5 reps of 445 pounds. Of both Back Squats AND Deadlifts. Three days apart.   Cool.   Strength   4 Rounds of: Bench Press (6-8 reps @ 30X1) Rest 60 seconds Single Arm Dumbbell Row (8-10 reps (each arm)) Rest 60 seconds Hollow Body Hold (30-45 seconds) Rest 60 seconds   As always, ALWAYS use a spotter when under any weight that is more than the empty bar. Thank you!   Conditioning   Annie 50-40-30-20-10 Double-unders Sit-ups Sub for double-unders will be 2x single-unders. We want this workout to be fast!Read more

Lift well, my friends.   Strength Deadlift (4 sets of 4-6 reps @ 21X1) Rest 2:00 between sets Try to increase weight each set. No failed reps, tight core, stick to tempo work. Conditioning Five rounds for time: Hang Power Cleans (155/105), 5 reps 100m Run   Try to do the Heavy Cleans unbroken. The runs are meant to be sprints!Read more

Our friends looking good on the rowers… check out the determination on the face of Action Jackson, too! Gymnastics Take 15 minutes to work on various gymnastics movements. Pistol progressions, Handstand holds and walks, L-Sits, etc. Conditioning Complete 21, 15, and 9 reps for time of: Thrusters (135/95) Pull-Ups Burpees This workout will be challenging. Please select a weight that will push you, BUT allow for proper form throughout.Read more

Here’s a pic of Greg before he started painting our climbing wall. This was definitely the “before” pic! Strength Four Sets of: Back Squat (3-5 reps @ 30X1) Rest :60 Strict Pull-Up (Supinated Grip – Max Reps @ 21X0) Rest 2:00 Conditioning Four rounds for time: Push Press, 12 Reps (95/65) Heavy KB Swings, 12 Reps (Green/Yellow) For this workout, try to go unbroken on Push Press and on the KB Swings each round.Read more

Boot Camp: 8am Olympic Lifting with Coach Sergio: 9am a.  High-Hang Clean: 3 sets of 3 @ 70% of 1rm b.  Heaving Snatch Balance: 5 sets of 1 at 100% of Snatch 1rm c.  Back Rack Lunges: 4 sets of 6 (3 each leg) at 60% of Back Squat 1rmRead more