Author Archives: brandon

Thursday, May 25, 2017

Schedule Reminder: The 6:15 pm class is cancelled tonight. 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 … Continue reading

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Wednesday, May 24, 2017

Workout Intent: Work/Rest interval work.  Bit longer then we have been going. Goal is to make work full effort.  Midline/lower body stamina work. Essentials Strength/Skill: Warm Up: 2 Sets Lateral Box Step Ups (AHAP) x 5 ea. Single Arm Russian KB … Continue reading

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Tuesday, May 23, 2017

Workout Intent:  Pushing and Pulling stamina. Goal for today is to be more muscular endurance vs. breathing.  Be smart on rep scheme and scale appropriately.      Essentials Strength/Skill: Warm Up: 2 Sets: 1/2 Kneeling Single Arm DB Arnold Press … Continue reading

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Monday, May 22, 2017

Workout Intent: This is going to be a scheduled back off week.  Just to clarify a back off week doesn’t mean we’re not going to workout and not get the proper stimulus, it means we’ve done quite a bit of work … Continue reading

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Saturday, May 20, 2017

Schedule Reminder:  The 9:45 class is cancelled today.  The 8:30 is still on, so get up and get your fitness on! Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: Skill: WOD: In Teams of 3 Perform AMRAP in 25 Minutes:   … Continue reading

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Friday, May 19, 2017

Workout Intent: Goal for today is lower body strength and midline endurance.  For the EMOM choose a rep scheme that is going to challenge you to stick with, but will also allow you to complete all the reps within the given … Continue reading

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Wednesday, May 17, 2017

Workout Intent: Work/Rest interval work.  Bit longer then we have been going. Goal is to make work full effort.  Midline/lower body stamina work. Essentials Strength/Skill: Warm Up: 2 Sets 5 Lunge to Handstand weight transfers Face Pulls x 12-15 5 Push Up … Continue reading

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Tuesday, May 16, 2017

Workout Intent:  Pushing and Pulling stamina. Goal with strength today is to work on shoulder mobility and strength.  Focus on good quality activation and range of motion over load.  For the wod this should be a distance to run fully. … Continue reading

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Monday, May 15, 2017

Workout Intent: Sprint style workout.  Similar to two weeks ago a twist.  Goal is to move as quickly and efficiently as possible through each movement.  Weight should be manageable to allow you to go unbroken on each movement.  Goal for to … Continue reading

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Saturday, May 13, 2017

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: Skill: WOD: With a Partner Perform: A) AMRAP in 6 Minutes: 5 Box Handstand Push Up/Z Press 3 Strict Pull Up *Partner 20 yard Sled/Plate Push Rest 2 Minutes B) AMRAP in 6 Minutes: … Continue reading

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