Physical Training

A combination of clean and jerk training coupled with classic power-lifting and cardio combo in an AMRAP will surely make this Tuesday a day to remember. 

After a full day’s worth of rest and a couple of days away from the barbell, today we get back to strength training with a leg and back routine ending with rowing intervals. Strength Deadlifts 1 x 10 @ 135lb 1 x   5 @ 50% 1 x   5 @ 75% 1 x   3 @ 80%…

Enjoy the day with the family, and get some well-deserved rest to prepare for the up and coming week.  

Grab a few friends and enjoy this lung burner for the Saturday run day.

Baseball with barbells will bring a little fun to your Friday workout while pushing the heart rate up. Workout 20min AMRAP 5 – Deadlifts @ 225lb 5 – Clean & Jerks @ 115lb 5 – Power Snatches @ 95lb 5 – Front Squats @ 135lb Set up each station in a corner of a diamond…

After a tough week, today, we will work on accessories, and end the session with light cardio. Workout Deadlifts 1 x 10 @ 135lb warm-up Banded Deadlifts 1 x 5 @ 135lb 1 x 5 @ 185lb 1 x 5 @ 225lb 1 x 5 @ 275lb Shoulders and Arms Barbell Rows 3 x 5…

Strength Overhead Squat 1 x 10 warmup  (air squats or 15lb training bar) 1 x 3 @ 50% 1 x 3 @ 60% 1 x 3 @ 70% 1 x 3 @ 80% 4 x 3 @ 90% Snatch warm up (light high pulls, empty bar snatches) 1 x 2 @ 50% 1 x 2…

Warm-up 3 Rounds 5 Kettlebell Swings   (75lb Kb) 5 Kettlebell Squats 5 Kettlebell Thrusters Strength Tempo Front Squats 8 x 2 (3 sec down, 2 sec pause, fast up) 15 count hollow-body between rounds Workout  (Partner) Rotate as needed 1500m row partner holds a plank 100 wall balls partner holds a flex-arm pull-up 100 floor-presses (115lb) partner farmer…

Deadlifts 1 x 10 @ 135lb 1 x   5 @ 50% 1 x   5 @ 75% 1 x   3 @ 80% 1 x   3 @ 85% 1 x   2 @ 90% Back Squats 2 x 5 x   45lb 1 x 5 x   95lb 1 x 3 x 135lb 1 x 3 x 225lb or 65%…

Recovery Day Take a walk. Ride your bike. Spend time with your friends or family. Go to worship. Stretch and work on mobility.