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Why Tempo Training When Lifting is Important

Tempo training is important at all stages of an athlete’s development – from beginners who simply want to learn to lift weights and shed a few pounds to Olympic caliber athletes of all disciplines. Here are my top 3 reasons for including tempo prescriptions with lifts: 1. Improved Quality of Movement Quality of movement should

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What does it mean “Eating Healthier”

Setting yourself up for success Switching to a healthy diet doesn’t have to be an all or nothing proposition. You don’t have to be perfect, you don’t have to completely eliminate foods you enjoy, and you don’t have to change everything all at once—that usually only leads to cheating or giving up on your new

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February 28th 2018

ACCESSORY 5 Rounds 30 Sec Hang from Bar – 90 Second Rest *In rest 5 Pushups METCON “Face Off” 30 Cal. Row 30 Box Jumps (24/20) 30 KB Swings (70/53) 60 Wall Balls (20/14) 30 KB Swings 30 Box Jumps 30 Cal. Ski

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February 27th 2018

STRENGTH Every 90 Seconds for 10 Sets: Clean + Hang Clean & Jerk METCON “Hot Rod” 4min AMRAP 5 Deadlifts (135/95) 3 Push Jerks 1 Muscle Up -Rest 2 Minutes 8min AMRAP 10 Wall Balls (20/14) 6 Hang Squat Cleans (135/95) 2 HSPU

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February 26th 2018

STRENGTH Back Squat – 65%x10x3 METCON “Strong Bow” EMOM16 Min 1: 15/12 Cal Row Min 2: 6 PC (155/105) Min 3: 10/8 Cal Ski Min 4: 12 DB Snatches (50/35) *6 per arm alternating

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February 20th 2018

AMRAP5 20 Wall Balls 10 Deadlifts (185/135) REST 5 Min AMRAP7 20/15 Cal Row 10 Push Jerks (155/105) REst 5 Min AMRAP9 20 Burpees 10 PS (105/80)

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February 16th 2018

STRENGTH Deadlift – E2MOM14 3 Reps @ 60% of 1RM *Pause at knee + 3 second Descent METCON “A-TEAM” Teams of 2: 4 Rounds Each 12 Cal Ski 9 DB DL (70/50×2) 6 Pushups

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