Can't lift it up? Just yell at it! ***** WORKOUT 06182019 STRENGTH Hang Snatch on the minute for 12 minutes: Minutes 1-6 = 2 reps (pick weight) Minutes 7-12 = 1 rep (add 5#-20#) CONDITIONING BUY IN- 40/32 Calorie Bike 4 rounds of: 3 Hang Power Snatches (M:115#/W:80#)...

There were 120 PR lifts performed during week #2 of 1 rep max testing. There were 242 PR's over the entire two week testing period. That's AMAZING! Time to get back to work. We will be on a 6 to 8 week cycle of Random Strength (always fun) before we jump back into a...

Lateral jumping into the weekend with Friday's workout! ***** WORKOUT   6/14/2019 STRENGTH 3/2/2/1/1/1  Hang Clean Touch and go for 3's and 2's. Must pass through a squat. Score heaviest 1 rep. CONDITIONING Complete as many rounds as possible in 10 minutes of: 5 Hang...

It's heavy bench press day. Be a good spotter. Pay attention! ***** WORKOUT   6/13/2019 STRENGTH Take 25 minutes to establish a 1 Rep Max Bench Press CONDITIONING Complete 4 rounds for time of: 20 Alternating One Arm Dumbbell Snatches (pick weight) 10 Burpee Box Jump...

Tonight, I was coaching Mandeep, one of our newer athletes. It was a short workout. The time cap was 11 minutes and everyone ended up well below the cap. At some point during the workout, I saw Mandeep walking across the gym away from his bar. "Mandeep, what was your...

Hey all, Our friends over at RX Smart Gear are celebrating 10 years of doing business Every week in June they are having a sale. This week the EVO is on sale for $95. That's $30 off on the ABSOLUTE best jump rope you could possibly buy. Even if you are not great at...

There were 122 PR lifts at the gym last week. GREAT JOB!!! Let's keep it rolling into week #2 of 1 rep max testing. ***** WORKOUT   6/10/2019 STRENGTH Week #2 of 1 Rep Max Testing Take 25 minutes to establish a 1 Rep Max Push Jerk CONDITIONING On the minute for 12...

WORKOUT   6/7/2019 STRENGTH Take 30 minutes to establish a 1 Rep Max Overhead Squat CONDITIONING Complete 3 rounds for time of: 60 Double Unders 20 Single Arm Dumbbell Overhead Squats (pick weight) 15 Chest to Bar Pull-ups *Switch arms at your discretion on DB OHS.12...

WORKOUT   6/6/2019 STRENGTH Take 25 minutes to establish a 1 Rep Max Deadlift CONDITIONING Complete the following for time: 200m Run 20 Sumo Deadlift High Pulls (M:95#/W:65#) 15 Box Jumps (M:30"/W:24") 10 Bar Muscle-ups 15 Box Jumps 20 Sumo Deadlift High Pulls 200m...

WORKOUT   6/5/2019 STRENGTH Take 25 minutes to establish a 1 Rep Max Push Press CONDITIONING Complete as many rounds as possible in 10 minutes of: 20 Alternating One Arm Dumbbell Snatches (pick weight) 10 Push-ups 20 Abmat Sit-ups 10...