Tuesday: A. 15 min - C&P 3R/L Rest as need between sets B.15 min B1. 1/2 GU x5 B2. Rev lunge x8R/L C. 15 min - 1 arm swing :20w/:10r Wednesday: A. snatch x10, jump rope 1 min, russian x20 Rest & repeat x10 B. Squat x10, hold x :10sec, Rest & repeat x4 C. ... READ the POST
2/2: Week of Workouts
Hello Everyone - Just a quick note this week before getting into the week of workouts. First, I want to apologize to anyone who sent me a message via one of the forms here on the site. There was a glitch and I was not receiving notification that there were any messages. This should be rectified by ... READ the POST
1/26: Week of Workouts
Tuesday 1/26 A. Seesaw Press x6, Dbl Farmers Carries x10 Rest & Repeat x4 B. Box lunges x 10/10, swing x25 Rest & Repeat x3 C. Windmill x 10 R/L, Snatch x5 R/L Rest & Repeat x3 D. Clean x10 R/L - Rest & Repeat x 4 Wednesday 1/27 A. Squat ladder 1 to 10 to ... READ the POST
1/19: Week of Workouts
Tuesday: 1. C&P 3 R/L -15min 2a. 1/2 GU x5-6 2b. Rev. lunge x8-12 rest and repeat x 3 3. 10 Min 1 arm swing :20W/:10 Rest Wednesday: 1. Stack :30/:30 *swing - squat - burpee - pushup - HP - rest/repeat example: Swing, rest, Swing, squat rest, swing, squat, burpee, rest ... READ the POST
1/12: Week of Workouts
Tuesday: 1. DHP x5, DSN x5, SSp x5 :90sec between sets - x 5 sets 2. Bear crawl x :60 sec, Scissor Planks x :30 sec rest and repeat x 3 3. Burpee x10, Donkey Kicks x10 rest and repeat x 4 Wednesday: 1. 1 min swing, 1 min squat, 1 min recovery - x4 2. Snatch x5R/L, ... READ the POST
1/5: Week of Workouts
Tuesday: 1. Snatch 15 R/L, Heavy squat x5 , Dynamic Lunge x10R/L, rest -repeat x5 2. Swing x10 R/L, Pushup x10, Mt Climbers x50 rest & repeat x3 3. Plank :30 sec x 2 sets Wednesday: 1. 2H Swing x20, RDL x10 R/L, 1 H Swing x10 R/L, Reverse Lunge x10 R/L rest & ... READ the POST
12/29: Week of Workouts
Tuesday: 1. Squeeze curl - Press x 10 - x3 2. HP-Catch-Squat x 10, Push ups x 20 -x4 3. Swing x 20, Skate x 20, Swing x 10, Burpee x 10 - x3 Wednesday: 1. Burpee x 15/x2 2. RDL x5, Swing x20 x3 3. MPx5/5, Squat x10 x3 4. Snatch x 15R/L, Jump Rope x 1 min - x3 Thursday: 1. ... READ the POST
12/1: Week of Workouts
Tuesday: 1. Sumo Deadlift x 10, Squat Jump x 10 - rest & repeat x 3 2. Snatch x 15 R/L rest & repeat x 4 3. HighPull x 10 R/L, Push up x 10 rest & repeat x 3 Wednesday: 1. Kick Stand Deadlift x 8R/L, Push up x 10 - rest & repeat x 3 2. Thrusters x 10 R, Squat ... READ the POST
11/24: Week of Workouts
Tuesday: 1a. Swing x 20 1b. Push up x 20 1c. Mt Climber x 20 rest & repeat x 3 2a. Clean x 8, Squat x 3 R/L 2b. Clean x 5, Squat x 2 R/L 2c. Clean x 3, Squat x 1 R/L rest & repeat x 4 Wednesday: 1. Walking lunges x 10 R/L - rest & repeat x 4 2. Side Plank with Hip taps x 10 ... READ the POST
11/17: Week of Workouts
Tuesday: 1. 10 Clean & Press r/l - rest & repeat x2 2. 5 Windmills r/l, 5 squats r/l - rest & repeat x 4 3. Swing ladder 2,4,6,8,10 -rest & repeat x3 Wednesday: 1. Overhead walk x :30R/L, Swing x :30 – rest & repeat x 4 2. Dbl High Pull x5, Dbl Clean x5, ... READ the POST
11/10: Week of Workouts
Tuesday: 1. Windmills x 5/5 2a.=> Walking Lunges x :30sec 2b.<= High knees x :30 - rest & repeat x 2 3a. Clean very heavy x2/2 3b. Push Press heavy x4/4 3c. Military Press med x6/6 3d. Swing light x8/8 -rest & repeat x 4 Wednesday: 1. Pullup or hollow hang 2. Up/down Plank ... READ the POST
11/3: Week of Workouts
Tuesday: 1. Pullups or flex arm hang for time x3 sets 2a. Pushup x 10 2b. Squat x 10 2c. Mt. Climber x 5 - rest & repeat x 4 3a. Alternating Military press x 5/5 3b. Alternating Lunges x 10/10 - rest & repeat x 4 Wednesday: 1. Rack Carries x :30R/L, Front Squat x 4 – rest & ... READ the POST
10/27 Week of Workouts:
Tuesday: 1. ½ TGU x 5/5 2. ½ Knee Military Press x 5R, ½ Knee woodchop x 10R – repeat L rest & repeat x 2 3. Alternating Snatch x 20, Hand to hand swing x 20 rest and repeat x 3 Wednesday: 1. Farmers Walk x :30 sec / Overhead walk x :30 – rest & repeat x 4 2. Dbl High Pull x5, Dbl ... READ the POST
10/20 Week of Workouts:
Tuesday: Stacking Day - :30 sec work/ :30 sec rest Squat :30, Rest :30 Squat :30, swing :30, Rest :30 Squat :30, swing :30, Lunge :30, Rest :30 Squat :30, swing :30, Lunge :30, Push up :30 Long rest & repeat x 4 Wednesday: 1. TGU x 5r/l x 2 2. Thruster x 10r/l, Donkey Kicks x 10 – ... READ the POST
10/17: RESILIENCE – The bodies ability to regain strength
RESILIENCE - My journey back! Our bodies are pretty AWESOME! I love how resilient we are, how well our bodies can heal, recover and most importantly regain strength. I have always had a love for STRENGTH training, and really enjoyed seeing what my body is capable of. Like most of my ... READ the POST
10/6: Workout of the Day
Just a Quick WOD for today 1. TGU 2 R/L x 3 2. Military Press / Squat ladder - 1 MP R/L, 1 Heavy Squat - 2 MP R/L, 2 Heavy Squat - 3 MP R/L, 3 Heavy Squats rest and repeat x 3 3. Finisher Swing x :30, Rest :30 Swing x :30, Clean :15 R/ :15 L, Rest :30 Swing x :30, Clean ... READ the POST
9/29: Windmills – A level II skill
9/29 - Windmills - Advanced skill but why? You may see many people doing windmills on the internet or in your gym. Probably because it looks easy and kind different. BUT the question is....ARE THEY DOING THEM CORRECT? This skill is advanced AND the reason it is part of the SFG Level II ... READ the POST
9/23: Check these out…..
Today I am sending you guys some updates to check out. The articles are from some of my colleagues, and no need for me to re-invent the wheel when I have so many friends who also put out great content. I have also listed the upcoming events and what's new in my coaching ... READ the POST
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