Blog

10/23

WEDNESDAY, OCTOBER 23RD, 2019 A) Whiteboard Brief (0:00 - 3:00) – Conditioning: Today you’ll work in teams of 3 – come up with the best strategy to accumulate the most calories and reps of this 25:00 workout. One athlete works at a time – split as desired. B) Warm Up [...]

10/22

TUESDAY, OCTOBER 22ND, 2019 A) Whiteboard Brief (0:00 - 3:00) – Conditioning: Benchmark workout Helen – goal is to push your boundaries and go UB if possible. B) Warm Up (3:00 - 20:00) Equipment needed for the warm-up: – Foam Roller – 1 Medium band – 2 light bands – [...]

10/21

MONDAY, OCTOBER 21ST, 2019 A) Whiteboard Brief (0:00 - 3:00) – Strength: Build to a max Sumo Deadlift over the course of 10 sets. Goal = beat current 1RM by 5#s. – Strength #2: Build to a 25RM on the Goblet Squat with heaviest possible load. – GPP: Max Rounds [...]

10/19

SATURDAY, OCTOBER 19TH, 2019 A) Whiteboard Brief (0:00 - 3:00) – Conditioning: Work with a partner with one athlete completing a full round at a time. These should be challenging rounds to sustain in terms of effort for the entire workout. B) Warm Up (3:00 - 20:00) Equipment needed for [...]

20.2

Friday, October 18, 2019 White Board Brief Settle into a sustainable pace, go to your happy place and grind it out. The majority of this workout will be spent on the rope so try and keep the shoulders and grip relaxed. DON’T STARE AT THE CLOCK Warm-up 1.) 5-minute dynamic [...]

10/17

THURSDAY, OCTOBER 17TH, 2019 A) Whiteboard Brief (0:00 - 3:00) – Strength: The goal today is to build to a heavy but perfect set of 4 in the back squat over the course of 7 sets. – Conditioning: Today’s piece is for QUALITY but will challenging your quads, hamstrings, glutes, [...]

10/16

WEDNESDAY, OCTOBER 16TH, 2019 A) Whiteboard Brief (0:00 - 3:00) – Conditioning: Benchmark endurance piece today – set a goal that is sustainable. Remember, this is a longer workout so going out too hard will impair your overall performance. The goal today is to focus on breathing and pacing. B) [...]

10/15

TUESDAY, OCTOBER 15TH, 2019 A) Whiteboard Brief (0:00 - 3:00) – Strength: Superset of DB Bench Press and 1-Arm KB Rows – 2 warm-up sets followed by 5 challenging work sets. – Conditioning: Today’s workout is about maintaining a slower but consistent pace of 70-75%. Your splits should not full [...]

10/14

MONDAY, OCTOBER 14TH, 2019 A) Whiteboard Brief (0:00 - 3:00) – Strength: Today we are working on building over the course of 6-8 sets to a tough but perfect set of 3 in the Sumo Deadlift. – Conditioning: Today’s piece is about pushing your limits – worry less about pacing [...]

10/12

SATURDAY, OCTOBER 12TH, 2019 A) Whiteboard Brief (0:00 - 3:00) – Conditioning: Today’s work is about grinding – don’t be fooled this work is brutally hard but won’t break you down like a traditional metcon. Challenge yourself – one athlete will complete a full set then the next athlete will [...]