The Start to your 2017 Workouts!

This past summer we invested in bringing you even better and more efficient programming (ie: workouts) by outsourcing the challenging task to Jason Brown of BoxProgramming.com. Jason bases his programming on the conjugate system and we have had great feedback from...

12.30.16 Friday

METCON: 12 Movements; 31 Reps of each…let’s finish this year strong! Buy In: Row 365 m 31 – Thrusters 75/55 31 – Toes To Bar 31 – Power Snatch 75/55 31 – Push Ups 31 – Front Rack Stationary Lunges 75/55 31 – Atomic Sit...

12.29.16 Thursday

STRENGTH/SKILL: 1) Wide Stance Box Squats: 5×4 @ 70% – Add 10# from last week if you were fast on all 5 sets. 2) Seated Box Jumps: 10 Total Jumps: Rest 60s. METCON: “Ring of Fire” For time: 21-15-9 Overhead Squats (115, 75) Pull-ups *10:00 Time...

12.28.16 Wednesday

STRENGTH/SKILL: 3 Rounds: a) BB Rows: 10-12 reps, AHAP (add weight each round as needed) b) DB Hammer Curls: 8-10 reps. c) Bent-over Rear Delt Raises: 15-20 reps. Rest 60s. METCON: “Finish Line” For time: 150 Double Unders 75 Wallballs (20, 14) 50 KBS (70,...