Monthly Archives: Apr 2016

Saturday, April 30th

3 Ways to Recharge and Achieve Goals –Fitness HQ The Right Dose of Exercise for a Longer Life –NY Times Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A) Every 2 minutes, for 16 minutes...

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Friday, April 29th

Muscle-Up Transition Tips – WODprep Can Mindfulness Reduce Mindless Eating? – NYMag Performance is in red, Competition is in blue, Links are in green A1) 3 sets of: Box Squat Set 1: 5 reps Set 2: 5 reps Set 3: Max Reps (Add 5-10 lbs...

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Thursday, April 28th

Performance is in red, Competition is in blue,  A) On the minute, for 10 minutes: Hang Power Clean  (above knee) (build over the sets) B) 6 Rounds, Not For Time 5 Ring Rows 5 Overhead squats SLOW (bar, pvc, band) (use this as a warm up piece) C)...

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Wednesday, April 27th

Dips: The Upper Body Squat – T-Nation Understanding Training Stressors -Training Think Tank Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A) Every 2 1/2 minutes, for 5 sets: Tempo Close...

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Tuesday, April 26th

    Performance is in red, Competition is in blue, Accessory Work is in orange A) Every 90 seconds, for 18 minutes (4 sets of each): Station 1 – Romanian Deadlift (with DBs or BB) x 6 reps @ 3011 (stick to the tempo – 3 second descent)...

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Monday, April 25th

Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A1) 3 sets of: Front Squat Set 1: 5 reps Set 2: 5 reps Set 3: Max Reps (Add 5-10 lbs from last weeks weight. If you got 10 reps or less on your max rep...

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Saturday, April 23nd

Performance is in red, Competition is in blue A) On the minute, for 21 minutes: Minute 1: 30 Double Unders (or 40 sec DU practice) Minute 2: 8 Hang DB Clean and Jerks Minute 3: 10 Burpees B) 3 Rounds for Time: 30 Russian Kettlebell Swings 53/35...

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Friday, April 22nd

Box Squatting By: Louie Simmons Box squatting is the most effective method to produce a first-rate squat. This is, in my opinion, the safest way to squat because you don’t use as much weight as you would with a regular squat. Let me say...

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