Blog

20.1

FRIDAY, OCTOBER 11TH, 2019 A) Whiteboard Brief (0:00 - 3:00) Pace B) Warm Up 1) Spend 2-3 minutes rolling out the Lats: 45 seconds on each side 2) 3 Rounds 10 Pass-Through 10 Pull Aparts 10 Single leg glute bridges 3) 2 Rounds 5 Muscle Snatch 5 Power Snatch 5 [...]

10/10

THURSDAY, OCTOBER 10TH, 2019 A) Whiteboard Brief (0:00 - 3:00) – Strength: Final week (week 3) of Box Squats – all sets should be fast and efficient. – Conditioning: Today’s workout will challenge you from head to toe – go for it today in terms of pacing – 100% effort [...]

10/9

WEDNESDAY, OCTOBER 9TH, 2019 A) Whiteboard Brief (0:00 - 3:00) – Conditioning: Today’s workout is a no joke and a twist on a classic hero workout. Challenge yourself to maintain a consistent pace – snatches should be light today. Keep in mind, this is a longer workout so starting slow [...]

10/8

TUESDAY, OCTOBER 8TH, 2019 A) Whiteboard Brief (0:00 - 3:00) – Strength: The focus today is on specific strength for the upper-body with the rope climb and the ring dip done as a superset. All sets should be challenging. – Conditioning: Benchmark workout that is about pacing and leaving a [...]

10/7

MONDAY, OCTOBER 7TH, 2019 A) Whiteboard Brief (0:00 - 3:00) – Strength: Today we’ll focus on strength work with the clean, quads, glutes, and core. All work should be challenging, but the focus is on technique and execution. B) Warm Up (3:00 - 18:00) Equipment needed for this warm-up: – [...]

10/5

SATURDAY, OCTOBER 5TH, 2019 A) Whiteboard Brief (0:00 - 3:00) – Conditioning: One person works – split however desired today and have fun! B) Warm Up (3:00 - 20:00) Equipment needed for this warm-up: – Medballs – Barbells – Bands for pull-up scaling if applicable 3:00 – 12:00 ”Musical Medballs” [...]

10/4

FRIDAY, OCTOBER 4TH, 2019 A) Whiteboard Brief (0:00 - 3:00) – Strength: All sets should be challenging – 2-3 reps shy of failure. – Conditioning: Look to sustain your splits for all rounds – starting slow and adjusting your pace. DB work should be capable of being done UB. Keep [...]

10/3

THURSDAY, OCTOBER 3RD, 2019 A) Whiteboard Brief (0:00 - 3:00) – Strength: Week 2 of Strength work with the box squat and the RDL this week. All sets should be smooth and executed perfectly with good bar speed. RDLs should be moderately heavy. – Conditioning: Higher-effort piece done in big [...]

10/2

WEDNESDAY, OCTOBER 2ND, 2019 A) Whiteboard Brief (0:00 - 3:00) – Conditioning: U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, [...]

10/1

TUESDAY, OCTOBER 1ST, 2019 A) Whiteboard Brief (0:00 - 3:00) – Strength: Perform 5 challenging sets of pull-ups for strength work today. – Metcon: Today’s piece is a test of local endurance – break your sets of push-ups before you have to. Double Unders are done 3x the prescribed reps. [...]