Training Blog

FRIDAY Fitness: “A. OHS Skill Work- 10 min B1. RFESS 4 x 7 rest 60-90 sec b/n each leg (HTLW) B2. Strict Pullups 4 x... Read More

THURSDAY Fitness: “A1. PC 5 x 1 rest as needed- Build to a heavy 1 for the day A2. DB BP 5 x 7 rest... Read More

WEDNESDAY Fitness: “7 min AMRAP 200m run 8 t2b 12 KBS rest 3 min 7 min AMRAP 250m Row Hollow Hold/FLR (rotate each round) 1... Read More

TUESDAY Fitness: “A1. Push Press 4 x 8 no rest A2. RDL w/ DB/KB 4 x 8 @ “”slow and controlled”” rest as needed after... Read More

MONDAY Fitness: “3 sets SL Glute Bridge w/ band 5-7 per side Bird dog (No band) 5-7 per side (Please get this done before the... Read More

FRIDAY Fitness: “A1. RFESS 4 x 8 rest 60-90 sec b/n each leg (HTLW) A2. Strict Pullups 4 x 2-2-2 rest 20 rest 2 min... Read More

THURSDAY Fitness: “A1. PC 5 x 2 rest as needed- Build to a heavy 2 for the day A2. DB BP 5 x 7 rest... Read More

WEDNESDAY Fitness: “4 sets Sled Push 12 Burpee 15/12 cals AB AFAP rest as needed + 18 min AMRAP 1 Malcolm 15 Russian KBS (you... Read More

TUESDAY  Fitness: “A1 Shoulder Press 4 x 7 @ 31×3 A2 Double KB Row 4 x 7 @ 31×3 rest as needed + Every 2:30... Read More

MONDAY Fitness: “3 sets SL Glute Bridge w/ band 5-7 per side Bird dog (No band) 5-7 per side + A. Clean + 2 HC... Read More