Monthly Archives: April 2016

Wednesday, April 27, 2016

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: Perform After WOD A) For Time: With your 1RM Shoulder Press – Overhead Hold. Accumulate 2 minutes on a running clock. I would love for you to record your results (weight and … Continue reading

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Tuesday, April 26, 2016

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: A) 2 Sets: Shoulder Tap Push-Ups x 10 B) 3 Sets: 1 Arm Farmer’s Carry x 80 yrds C) 2 Sets Upper Extremity Nerve Floss x 10 Skill: WOD: 2 Rounds for … Continue reading

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Monday, April 25, 2016

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: A) 3 Sets: Power Clean + 5 Count Down to Below Knee, pause for 1 count and Hang Clean  B) 3 Sets: Back Squat x 10 @60% C) 3 Sets: Behind the … Continue reading

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Friday, April 22, 2016

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: A) In 8 Sets or Less: Bench Press Set 1 – 5 reps @ 65-70% Set 2 – 3 reps @ 75-80% Set 3 – 1 rep @ 85-90% Set 4 – 1 … Continue reading

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Thursday, April 22, 2016

Essentials Strength/Skill: Warm up:3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank Hold :15 Side Plank :15 Side Plank :15 Superman Hold Strength: Skill: WOD: For Time: 500m Row 4 Rds: 15 … Continue reading

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Wednesday, April 20, 2016

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: A) In 8 Sets or Less: Back Squat Set 1 – 5 reps @ 65-70% Set 2 – 3 reps @ 75-80% Set 3 – 1 rep @ 85-90% Set 4 – 1 … Continue reading

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Tuesday, April 19, 2016

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: A) Establish max weight for 80-120 yard continuous 1 Arm Farmer’s Carry (use a dumbbell or kettlebell) B) Max Dips (if over 20 reps is likely, add weight using a vest or hang … Continue reading

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No Bull Shoes?

Hey fellas we have a newer pair of No Bull shoes for sale, size 11.5.  These shoes are awesome asking $100, if you are interested or have any questions please let us know.

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Monday, April 18, 2016

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: A) ME Unbroken Strict Handstand Push Up/Push Ups B)  Overhead Hold – Use your 1RM shoulder press. See how long it takes you to accumulate 2 minutes over head. Skill: WOD: For Time: … Continue reading

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Friday, April 15, 2016

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: A) 10 Minutes: Find 1 RM Strict Shoulder Press Skill: WOD: “Helen” 3 Rds For Time: 400m Run 21 KB Swings 12 Pull Ups Additional: 10 Minutes Mobility Performance Strength/Skill: Warm Up: … Continue reading

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