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GROUP CLASS WORKOUT   Warm Up: 3 Rounds: 15 v-ups, 12 OH Plate Lunges, 9 burpees 20 scorpions, 15 PVC PT, GM   Strength: 12 Minute EMOM 3 Moderate/Heavy Power Cleans   Metcon:   Welded  20 Minute EMOM 1. 3 DL+ 3 FS + 3PP 135/95 2. 11/8 Cal Bike   Welded Lean 20 Min AMRAP 10 Cal Machine 10 Pushups 10 KB Swings 53/36 10 Thrusters 45/35 10 V-Ups   Mobility Of The Day: Suprapatella Smash & Floss (pg.327) Improves: Knee Pain!!     YOGA SCHEDULE Strengthen & Lengthen  6 to 7am 12 to 12:45pm 4:30 to 5:30pm Rest & Restore 5:30 to 6:30pmRead more

By: Jacob Wellock Anytime we walk into the gym we can choose to have a good attitude or a bad attitude. The decision is yours. Between you and me, I think we both know which one will yield better results. An example of having a positive attitude is that when I was writing this, I had finished the blog and was clicking save. Suddenly, Word decided to “quit unexpectedly” right when I hit the save button and nothing got saved. So here I am rewriting this blog. Now I had two options when that happened. Yell profanities, throw my computer, stop writing the blog, then call up my friend Mr. Gates and chew his ass about this OR…… Yell profanity in my head, take a step back (more like roll in my chair) take a big breath, complain for one second, boom…write a better blog.   I chose to be...Read more

GROUP CLASS WORKOUT   Warm Up: 3 Rounds of: 30 Sec Plank OR :30 Sec Handstand Hold,10 Goblet Squats, 10 OH Plate Lunges Finish with: 1 Min Lateral Hip Distraction, 15 PVC PT, GM   Strength: 7×2 Back Squats 80-85% Every 90 Seconds Challenge: 13 unbroken front squats at body weight!   Metcon: For Time: 40 Clean and Jerks 115/75 Every minute, including first minute 5 Pullups. Adv: 135/95 AND C2B   Welded Lean For Time: 60 Thrusters 75/55 Every minute including first minute, 4 Burpees. Adv: 95/65   Mobility of The Day: Couch Stretch Improves: Knee, Hip and Back PainRead more

GROUP CLASS WORKOUT   Warm Up: 35/28 Cals Go Hard Get Warm! 2 Rds: 15 Goblet Squats (Heavier),10 Pushups, 5 Burpees Finish with: 1 min Goblet Squat Hold Heavy, 15 PVC PT, GM   Strength: 7x2x2 Hang Power Clean+Front Squat + 8 Pushups  Adv: 12 Every 1:45     Metcon: Welded 3 Rounds: 10 Deadlifts 185/125 20 Air Squats 2 Rounds: 12 Power Cleans 135/95 24 Ab Mat Sit Ups 1 Round: 14 Squat Cleans 95/65 28 Burpees   Welded lean 3 Rounds: 10 Cal Bike 20 Air Squats 2 Rounds: 12 Cal Row 24 Ab Mat Sit Ups 1 Round: 14 Cal ski, 28 burpees   Mobility of The Day: Super Front Rack Improves: Front Squat and Front Rack Position   YOGA SCHEDULE Lengthen & Strengthen 6 to 7am 4:30 to 5:30pm Rest & Restore 5:30 to 6:30pmRead more

  Group Class Workout   Warm Up: 4 Rounds 40/20 machine Get Warm! 25 KBS Russian, 15 Pushups, 10 Stretch Lunges Finish with: 20 scorpions, 15 PVC PT, GM   Strength: 10 Sets: Power Clean + Hang Power Clean + Front Squat Every 1:15   Metcon:   Welded 4 Rounds: 3 Mins to Complete 300m Row Max Snatches 95/65 Rest 2 mins   Adv: Ski, 115/85 Scaled: Power Cleans   Welded Lean 40 Rounds: 5 DB/KB Lunges 25/15 or Blue and Pink 5 DB/KB Push Press Adv: 50 Rounds Scaled: 30 Rounds Mobility of The Day: Front rack mobilizationRead more