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Today we’ll be testing “DT” to be retested in two months, be there or miss those gains! In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.   Make sure to check out the rest of this week’s programming and how to take it on by clicking here!   Group Class Workout   Warm Up: 2 minutes on a machine (75-80%) 2 rounds: 15 Russian kettlebell swings, 12 goblet squats, 2 lap run Finish with: 1 minute banded front rack, 15 PVC pass throughs, 15 PVC good mornings     Strength: Front Squats Welded: 6×4  at 70-75% (every 2 minutes) Welded Lean: 6×7 at moderate weight       MetCon: Welded: “DT” (test) 5 Rounds 12 deadlifts (155#/105#) 9 hang power cleans...Read more

TODAY IS A TEST DAY!! YOU DON’T WANT TO MISS CLASS!! If you’re not sure what a “test day” is or need a reminder check out Coach Joaquin’s blog by clicking this link. Group Class Workout Warm Up:   3 lap run, 2 laps backward, 20 jump switch lunges, 15 goblet squats, 20 situps, 10 stretch lunges, 5 inchworms Finish with: 20 leg swings, 15 PVC pass throughs, 15 PVC good mornings   Strength: Back Squat (every 1:30) Welded: 6×3 at 80% Welded Lean: 6×5 at a moderate weight   MetCon: Welded & Welded Lean: “Cindy” 20 minute AMRAP 5 pull-ups 10 push-ups 15 air squats   Mobility of the Day:  Couch Stretch (pg.331), 2-3 minutes each side. Improves: Squat position, hip and lower back pain.Read more

Group Class Workout   STRENGTH 50 H.A.P. Lawn Mowers Each Side 30 Strict Wide Grip Pull Ups 30 Heavy DB Burpees   WARM UP 6 Min AMRAP 15 Medball slams, 40 sec plank, 7 inchworms   METCON Dynamic: Partner Workout 75 KB Swings 75 K2E/V-ups 60 Burpees 40 Goblet Squats THEN: 1500m 30 Min Time Cap Foundational: Partner Workout 30 Clean and Jerks 135/95 75 T2B 75 Lateral Burpees 30 Front Squats 135/95 THEN: 2000m 30 Min Time Cap   MOBILITY Pre – Anterior Compartment Smash (pg. 264) Post – Banded Lateral Opener (pg. 273)  Read more

GROUP CLASS WORKOUT   Warm Up: 5 Min AMRAP 10 Walking Lunges, 10 PVC Good Mornings, 10 V-ups   Strength: Find 1RM Deadlift (15 Minutes) Foundational: 6×3 DL Moderate Weight   Metcon: Dynamic 2 Rounds 2 Min MAX Cals Bike rest 30 sec 2 Min MAX Cals Row rest 30 sec Score is MAX combined calories Then: 2 min Max AbMat Situps rest 30 sec 90 sec V-Ups rest 30 sec 60 sec Plank Foundational 2 Rounds 2 Min MAX Cals Bike rest 30 sec 2 Min MAX Cals Row rest 30 sec Score is MAX combined calories Then: 2min Max AbMat Situps rest 30 sec 90 sec V-Ups rest 30 sec 60 sec Plank   Mobility: Pre – Posterior Chain Floss (pg. 351) Post – Super Couch Mobilization (pg. 331)     COMPETITION CLASS WORKOUT   Warm Up: 5 Min AMRAP 10 Walking Lunges, 10 PVC Good Mornings, 10...Read more

Save Yourself The Pain By: Joel Cochran Almost daily i receive the same question… What can i do to help the pain in my back, knee, ankle, hip etc etc.   My question that i always ask back is when does it start to hurt and how much mobility do you do in a day?  People are quick to tell me what movements cause that pain but soon after that there is silence!  Why?  Because most people think that if they don’t pay attention to the pain that it will magically disappear.  So what is the usual answer for how much mobility someone does in a day?  Not enough…. As much as we would like to blame every element possible for our aches and pains including genetics and the shoes we wear the real blame lies on ourselves.  Yes, you and only you are responsible for the pain you put...Read more