No gimmicks or BS

The sheer amount of gyms that I see selling 6 week or 8 week challenges that promise HUGE results and magical changes is insane. NEWS ALERT!!! There's no magical program or diet that is going to do the hard work for you.  Yes....a 6 or…

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mon, aug 19

warmup 100m run 20 hand to hand swing 10 bgoblet squat x2 then 1min ankle mobility use 5lbs plates under toes oly work emotm for 5 min 3 clean pulls knee to hip crease wod hang power clean (60%) 2…4…6…8….. pistol 4…8…12…16… 10min amrap  …

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fri, aug 16

warmup 100m run 20 russian kb swings 10 front rack step ups (total) x2 oly work 5-7min coaching 'first pull' refer to Monday then emotm for 5 min 3 snatch pulls to knee wod 10 burpee box jump 100m run :30 rest x6 capacity 5…

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wed, aug 14

warmup 30 single unders 30 banded high pull 10 thoracic spine extension x2 oly work *just where feet go- no movement then emotm for 5min 5 split press *focus on locking down rib cage wod 3 bench press (225/135) 30 double under rest 1:1 x5…

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tues, aug 13

warmup 10 cal row or bike 10 shoulder rollout 10 single arm db press 150ft db overhead carry x2 tabata hang from the bar or false grip hang wod 21 back extension 2 rope climb x5 capacity 20 double kb deadlift 20 weighted abmat situps…

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mon, aug 12

warmup 100m run 20 hand to hand swing 10 bgoblet squat x2 oly work 5-7min coaching 'first pull' vs the deadlift technique then emotm for 5 min 3 clean pulls to knee wod for time 50 cal bike 50 shoulder to overhead (135/95) capacity 10…

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fri, aug 2

warmup 100m run 5 kicks on to the wall or free standing attempts 10 kip swings x2 dynamic conditioning 20 ghd situps 50 banded good morning x3 *complete in under 5min wod 30 cal assault bike then 7 ring dips 3 tire flips x5 then…

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thur, aug 1

warmup 200m run or row 10 plank to down dog 25 ft bear crawl x2 shoulder stability 10 ring dips (feet on floor - feet on box- full dip) 150ft single kb overhead carry/both arms x3 recovery workout 40 sledge hammer 20 box jump 10…

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