May 26 2016
In prep for Mondays Memorial Day session here is some extra work for Thursday Thursday EMOM for 10 min 1min -15 AirSquats 2min- 10/7 HR... Read More
May 25 2016
Fitness: A1. SL RDL 4 x 8 per side (slow and controlled) A2. FLR in RIngs (feet elevated) 55-65 sec x 4 + 4 sets... Read More
May 24 2016
Fitness: A1. SA KB Press (from half kneeling) 3 x 10 @ 3010 (pronate hand at the top) (build) A2. Alternating FR Lunge 3 x... Read More
May 20 2016
Fitness: EMOM for 20 min 1 min Suicide 2 min 8 Thruster 95/65 3 min 12 Jumping lunges per side (you may add weight) 4... Read More
May 23 2016
Fitness: A. Hang Clean + PC + Push Jerk x 4 sets rest 90-120 sec (Heaviest weight from last week) B. Barbell Hip Thrust 3... Read More
May 19 2016
Fitness: A1. Strict Supinated PU 5 x 4-5 @ 21×2 no rest A2. Dynamic Pushup 5 x (ladies 3-4) (gents 6-8) rest 60-90 sec +... Read More
May 18 2016
Fitness: A1. SL RDL 4 x 8 per side (slow and controlled) A2. FLR in RIngs (feet elevated) 45-60 sec x 4 + 4 sets... Read More
May 17 2016
Fitness: A1. SA KB Press (from half kneeling) 3 x 12 @ 3010 (pronate hand at the top) (build) A2. Alternating FR Lunge 3 x... Read More
May 16 2016
Wanted to take the time today to say how proud I am of DGA for the way we represented at the Box Wars on Sunday!!!!... Read More
May 13 2016
Fitness: Front Squat 3 x 5 (take heaviest weight from last week and do 50% across all sets) + Teams of 2 One working; One... Read More