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* Shoulder, knee + quad mobility A. Jackie 1000 meter row Thruster, 50 reps (Bar) 30 pull-ups B. Mobility

Jan72016

7/1/16

Daily TrainingJanuary 7, 2016 Leave a comment

A. FS 6-12 reps x 2-3 sets 80-90% * No fails B. RDL @ 2011; 15-30 reps x 1 set @ 60-70% of 1RM DL C. Every 3 mins x 15 mins 20-25 cals bike/ row or 20 ball slams + 60 du / 120 single skips

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Jan62016

6/1/16

Daily TrainingJanuary 6, 2016 Leave a comment

A. Annie (12 min cap) 50-40-30-20-10 Double Unders Sit Ups B. 120:120:120:120 x 3 rounds 1 – 30 Russian 24/16 KB swings 2 – 20-30 push ups 3 – 20 burpees 4 – 15 cals bile/row Repeat x 3 rounds C. 120:120:120:120 x 3 rounds 1- KB tea pots 2 – 60 sec side plank/both sides 3…

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Jan52016

5/1/16

Daily TrainingJanuary 5, 2016 Leave a comment

A. Strict press 6-12 reps x 2-3 sets 80-90% * No fails B. Bent over BB row @ 2011; 15-30 reps x 1 set @ 75-80% C. 5 rounds 15 wall balls 5 Power cleans 60/40 3 Front sqts 60/40 2 Push press 60/40

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Jan42016

4/1/16

Daily TrainingJanuary 4, 2016 Leave a comment

A. Dead lift 6-12 reps x 2-3 sets 80-90% * No fails B. BS @ 2011; 15-25 reps x 1 set @ 75-80% C. 10-1 Ring dip weighted for more advanced 1-10 Pull up weighted for more advanced

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Jan12016

December 2015 – Norm Role

Client Of The MonthJanuary 1, 2016 Leave a comment

Client of the month for December 2015 is Norm! Norm has been with us almost 3 years now! He is a powerhouse of a man and always gives it nothing but his all, be afraid if you partner with him in a team workout because you are about to be put to your paces, he…

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Dec312015

31/12/15

Daily TrainingDecember 31, 2015 Leave a comment

A. Barbell Strict Press, 4 reps x 5 sets, @ 75-80% of 1RM B. BB/DB Alternating Reverse Lunges, 16 reps each side x 4 sets C. Every 90 seconds, 5 rounds 1-15 Russian KB Swings 10 cals Bike/Row

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Dec302015

30/12/15

Daily TrainingDecember 30, 2015 Leave a comment

A. Front Squats 3.3.3.3 @ 65-70% of 1RM, x 4 rounds B. Deadlifts, 15 reps x 2 sets, @ 50% of 1RM C. 7 rounds 5-10 Rind Dips / Push Ups 5-10 Pull Ups / 15 Ring Rows 15 Wall Balls

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Dec292015

29/12/15

Daily TrainingDecember 29, 2015 Leave a comment

A. Back Squats, 3 reps x 3 sets, @ 80-90% of 1RM B. Romanian Deadlifts, 8 reps x 4 sets, @ 75-80% of 1RM C. 10-12 minutes to find 3RM BB Floor Press D. 6 minutes AMRAP 3 Bar Facing Burpees 6 Thrusters 30kg/20kg

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