Workout for Saturday, March 20th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

No Zoom today.

Gym Workout

Engine Day:

35:00 AMRAP:
4:00 work / 1:00 rest
500m row/.7 mile bike
30 alt sa hang clean & Jerk
20 plank pull-through
75 DU/150 SU
30 KB Curl
20 Laying knee tuck

Workout for Friday, March 19th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At home workout:

Warmup:
5-7 minutes

Part A:
12:00 EMOM:
Min 1) 12 Goblet Step-up
Min 2) 7 SA Tempo Seated Press (R)
Min 3) 7 SA Tempo Seated Press (L)

Tempo = 30X2

Part B:
3 Rounds for total reps:
:45 work / :15 rest
– Jumping air squat
– Alt SL Weighted Glute Bridge
– Burpee high jump
– Plyo Push-up
– Bicycle Crunch

Gym Workout

Build Day Part A:
12:00 EMOM:
Min 1) 10 Snatch Grip DL (mod-heavy)
Min 2) 7 SA Tempo Seated Press (R)
Min 3) 7 SA Tempo Seated Press (L)

Tempo = 30X2

Build Day Part B:
3 Rounds for total reps:
:45 work / :15 rest
– Cals rower / bike
– Hang Power Snatch (95/65)
– Burpee box jump over
– Ring Push-up
– Bicycle Crunch

Workout for Thursday, March 18th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At home workout:

Warmup:
5-7 minutes:

Part A:
Every 3:00 for 4 rounds:
50 jump lunges
50 two-foot mountain climber

Part B:
22-16-10:
Alt SA Snatch
SA OHS (half ea arm)

Then

10-8-6:
SA Alt Hang Squat Clean
HRPU

Gym Workout

Athletic Day Part A:
Every 3:00 for 4 rounds:
50 jump lunges
50 two-foot mountain climber

Athletic Day Part B:

For Total Time: (16:00 cap)

21-15-9:
C2B/Pull-up
OHS (95/65)

Then

10-8-6:
Hang Squat Clean
HSPU/HRPU

Are you Forgetting this key to improving your Fitness??

Most of the time we think to improve our fitness we need to push ourselves harder and do more.

If we aren’t seeing the results we want we feel it is just our fault for not working hard enough.

Our solution is to dig deeper, add more workouts, eat less, go harder, etc.

This is both a recipe for failure and potentially disaster.

Injuries happen when the amount of load or stress we put ourselves through exceeds our capacity to adapt to that stress.

Check out this graphic from @whiteboard_daily

Improving our fitness level and making changes to our physique rely on our bodies ability to adapt to the stresses we put it under.

All the stresses in our life play a role in our capacity.

The thing we often forget about is RECOVERY. Recovery from stress is when your body goes through the process of adapting and improving.

When we add too many stresses whether they are harder workouts or lifestyle stresses (or likely a combination) we not only put ourselves at risk of injury but we also see a decline in performance.

To be clear in order to make improvements through adaptation we do need to challenge ourselves beyond what we are currently doing. 

We just need to make sure our body is in the right state and has the capacity to take on that stress and make those positive adaptations.

Managing stress and optimizing recovery will allow you to stay healthy and maximize your performance both in and out of the gym.

This Saturday, March 20th, at 10:30 am we will be hosting Dr. Liz Walker of Primal Practice Chiropractic at the gym and she will be presenting in detail on this subject. 

If you value your health and performance you won’t want to miss it!

As a Chiropractor Liz sees the negative impact too much stress has on the body on a daily basis. 

She also gets to see how much people’s mental and physical health and performance improve when they have the right strategies to recover and adapt.

To get registered click the button below. See you there!!ofh

Workout for Wednesday, March 17th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At home workout:

Warmup:
5-7 MInutes

Part A:
3 Rounds:
:40 work / :20 rest
– Hollow Hold
– Alt Pistol/SL Squat to box
– KB/DB Curl

Part B:
7:00 AMRAP:
14 Alt SA Push-Press
14 Goblet Squat

3:00 Rest

7:00 AMRAP:
50 DU/100 SU/50 Jumping jacks
12 Alt SA High Pull
12 Burpee over object

Gym Workout

Athletic Day Part A:
3 Rounds:
:40 work / :20 rest
– Ring Support Hold
– Alt Pistol/SL Squat to box
– Weighted Dead Hang

Athletic Day Part A:

7:00 AMRAP:
14 Push-Press
14 Front Squat

3:00 Rest

7:00 AMRAP:
50 DU/100 SU
12 Deadlift
12 Burpee over bar

Barbell = 75% 3RM Push-press

Workout for Tuesday, March 16th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At home workout:

Warmup:
5-7 minutes

Part A:
18:00 AMRAP:
50 jumping jacks
100 air squats
50 Sit-ups

5:00 rest

18:00 AMRAP:
50 jump lunges
40 RKBS
30 jumping knee tuck

Gym Workout

Engine Day:
18:00 AMRAP:
1k Row
40 Wallball
20 K2C/Weighted K2C from rings

5:00 rest

18:00 AMRAP:
1 Mile Assault Bike
40 RKBS (53/35)
20 Box Jump

Workout for Monday, March 15th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At home workout:

Warmup:
5-7 minutes

Part A:
15:00 EMOM:
Min 1) 6 SA Seated Strict Press ea arm
Min 2) 15 Box Dip
Min 3) 6 SA Bent-over Row ea arm

Part B:
12:00 for quality:
12 Tempo Push-up
12 KB Romanian Deadlift
24 Goblet Alt Forward Lunge

Tempo = 31X1

Gym Workout

Build Day Part A:
15:00 EMOM:
Min 1) 7-10 Strict Press @ 70% – 75% 1RM strict press
Min 2) 7-10 Strict Ring Dip / Banded
Min 3) 7-10 Ring Row w/:03 pause at top

Build Day Part B:
12:00 For quality:
12 Tempo Push-up
12 Barbell Goodmorning
24 Back Rack Alt Forward Lunge

Tempo = 31X1

Workout for Saturday, March 13th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

No zoom today.

Gym Workout

Engine Day:
30:00 AMRAP:
100 DU / 200 SU
30 Power Snatch (95/65)
30 Back Rack Forward Lunge (95/65)
30 Russian Twist
1:00 Sandbag Bear Hug Hold (60/40)

No part of the sandbag can be resting on the shoulders, cannot be held with an underhad grip. . . only hold position is in a hug.

Workout for Friday, March 12th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At home workout:

Warmup:
5-7 minutes

Part A:
Every 2:00 for 8 rounds:
20 jumping air squat
20 sit-up

Part B:
15:00 AMRAP for quality:
20 Russian Twist
20 Alt SA Push Press
20 Alt SL RDL

Gym Workout

Cycle Test #6:
For Time: (15:00 cap)
2500m Row

Part B:
15:00 for quality:
10 Half Kneeling Landmine Trunk Rotation ea
10 Alternating Turkish Get-up

Workout for Thursday, March 11th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At home workout:

Warmup:
5-7 minutes:

Part A:
12:00 EMOM:
Min 1) 12 weighted cossack squat
Min 2) 12 Spiderman Push-up

Part B:
For Time: (13:00 cap)
50 Alt SA Snatch
50 Sit-ups
50 Box dips
50 Alt SA Snatch

Gym Workout

Part A:
12:00 EMOM:
Min 1) 8-10 moderate back squat
Min 2) 12 Spiderman Push-up

Tomorrow is the row test, so don’t push weight of the squat

Part B:
For Time: (13:00 cap)
50 Ring Rows
50 Sit-ups
50 Ring Dips
50 G2O w/plate (45/35)