Blog

1/21

TUESDAY, JANUARY 21ST A) NOTES ABOUT TODAY'S TRAINING What the client needs to know: - Strength: Week #1 of Gymnastics EMOM - all sets should be challenging but we'll review all the options to make sure they align with your ability. - Metcon: Classic CF benchmark "Annie" - This workout [...]

1/20

MONDAY, JANUARY 20TH A) NOTES ABOUT TODAY'S TRAINING What the client needs to know: - Strength: Today we are building to a heavy set of 3 in 10 sets of the Front Squat. Have a plan and build logically over the course of the 10 sets. - Metcon: AMRAP 6 [...]

1/18

SATURDAY, JANUARY 18TH A) NOTES ABOUT TODAY'S TRAINING What the client needs to know: - Metcon: Have fun and split work however desired with one person working at a time. What the coach needs to know: - Metcon: - Goal: sustained levels of high effort - 80% for the duration [...]

1/17

FRIDAY, JANUARY 17TH A) NOTES ABOUT TODAY'S TRAINING What the client needs to know: - Strength: Today we'll perform a superset of bench press and 1-arm rows building in weight with the bench press but using one challenging weight for the rows across all sets. - Metcon: Today's workout is [...]

1/16

THURSDAY, JANUARY 16TH A) NOTES ABOUT TODAY'S TRAINING What the client needs to know: - Strength: We are building to a heavy set of 5 in 7 sets and if you were here last week your goal is to exceed last week's weight. - Metcon: This workout will challenge your [...]

1/15

WEDNESDAY, JANUARY 15TH A) NOTES ABOUT TODAY'S TRAINING What the client needs to know: - Metcon: Your goal today is to move with perfect form and sustain your rowing intervals - pick a pace that will challenge you but will not put you at risk of redlining. What the coach needs [...]

1/14

TUESDAY, JANUARY 14TH A) NOTES ABOUT TODAY'S TRAINING What the client needs to know: - Strength: Today we are performing a superset of DB Push Press & Chin-ups. We'll review all the options to match the level of difficulty with your ability. - Metcon: Today's EMOM is a local endurance test, but [...]

1/13

MONDAY, JANUARY 13TH A) NOTES ABOUT TODAY'S TRAINING What the client needs to know: - Strength: Build to a heavy 3 in the touch n go deadlift. If you were here last week your goal is to exceed last week's weight if you're feeling good. - Metcon: Today's workout is [...]

1/11

SATURDAY, JANUARY 11TH A) NOTES ABOUT TODAY'S TRAINING What the client needs to know: - Metcon: Today's workout is a high-threshold of anaerobic power. You'll have enough rest to recover to sustain yourself for most of this workout, but still, be smart with your pacing knowing that you'll have 10 [...]

1/10

FRIDAY, JANUARY 10TH A) NOTES ABOUT TODAY'S TRAINING What the client needs to know: - Strength: Building on what we did last week, this week we are going for a max in the 1 push jerk + 1 split jerk over the course of 10 sets. - Metcon: Push your [...]