Posted: November 2, 2017 in Uncategorized

Here is a little look into some of the new exercises we will be doing in our new program. I felt that it is critical to front load here exercises. I know there are a lot of videos to watch but they are important pieces to the puzzle moving forward. It is my goal to challenge you guys but provide you with important exercises to help build balance, mobility, stability, and build toward longevity. I would also like for you to come with questions about the how and why we are doing things.

Activation Exercises:

1 Leg SB Bridge

KB Half Kneeling Get Up

TRX Side Plank w Knee Tuck

Prone SB Superman x 10

MB Chops/Rotational Chops

TRX Cossack Squat

Plank to Side Plank

Frog Glute Bridges

TRX Half Kneeling Roll outs

Scorpion Stretch + Push Up

Bird Dog x 10 ea side

TRX Row Complex L,M,H

KB Windmill

Strength:

Hang Clean + Front Rack Lunge

Deadlift from Risers

H Power Snatch + OHS

1 Arm DB Floor Press/Dead Bug

Posted: November 21, 2017 in Uncategorized

Holiday Schedule

Closed Thanksgiving Day

Friday 6am and 7am

WARM UP B

STRENGTH

CONDITIONING

  • EMOM 20 min
  • TRX Atomic Crunch
  • MB Slams
  • KB Swings
  • Push Ups
  • Knees to elbow
    • this can be done in teams of 3 to 4 people

Posted: November 20, 2017 in Uncategorized

Holiday Schedule

Closed Thanksgiving Day

Friday 6am and 7am

 

WARM UP A

STRENGTH

CONDITIONING

  • 2 rounds
  • 5 hang p cleans (40/30)
  • 10 push press
  • 15 back squats
  • 2 rounds
  • 5 oh squats
  • 10 sumo deadlift high pulls
  • 15 front squats
  • 2 rounds
  • 5 p cleans
  • 10 squat cleans
  • 15 front squats

Posted: November 17, 2017 in Uncategorized

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I don’t know about you but from what I see this new program is starting to pay big dividends for those of you that have invested in building quality movements. The proof is in the pudding with the gains in stability, core control and strength, and overall function. You guys have put in the work and it is really starting to show.

We are entering in my opinion the most important season for fitness. This is the time that people fall off the wagon and come back in February/March trying to play catch up for summer. Keep coming in and working hard and reaping the rewards of your hard work, soon it will be summer time and time to show it off! Proud of you guys and all that your accomplishing, keep it up.

BT

Warm Up A

Strength

Conditioning

Posted: November 16, 2017 in Uncategorized

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Warm Up D

Strength

Conditioning

  • 30-20-10
  • Push Press
  • KB Swings
  • Push Ups
    • 200 double under buy out

Posted: November 15, 2017 in Uncategorized

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We will be having our Christmas Party Sunday Dec 17 at 5pm. We are trying to gather a head count. We are trying to keep the cost around $10 per person and dinner will be provided. We will cocktail for an hour then have dinner by Chef Paul Ratto of Heritage Provisions, then head back to the bar for some more cocktails. This will be a great night to get together and celebrate and I hope you can all make it. You can RSVP on the FACEBOOK EVITE, or put your name on the board, or text me 209-986-1426.

Warm Up C

Strength

Conditioning

  • 6 rounds
  • 10 front squats
  • 24 wall balls
  • 14 box jumps

Posted: November 14, 2017 in Uncategorized

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We will be having our Christmas Party Sunday Dec 17 at 5pm. We are trying to gather a head count. We are trying to keep the cost around $10 per person and dinner will be provided. We will cocktail for an hour then have dinner by Chef Paul Ratto of Heritage Provisions, then head back to the bar for some more cocktails. This will be a great night to get together and celebrate and I hope you can all make it. You can RSVP on the FACEBOOK EVITE, or put your name on the board, or text me 209-986-1426.

Warm Up B

Strength

Conditioning

  • 2 rounds for time
  • 200 double unders
  • 50 BW Squats
  • 20 pull ups
  • 800m run

Posted: November 13, 2017 in Uncategorized

Warm Up A

  • SMR
  • Peanut Lumbar Spine
  • Foam roll low back x 10
  • Foam Roll Quads x 10
  • Bent Knee Hamstring Stretch x10ea
  • Lats/Posterior delts x 10
  • Adductors x 10
    • Strength

      Conditioning

      400m run

      50 burpees

      50 sit ups

      50 lunges (total)

      50 db snatches (total)

      400 m run

      Posted: November 9, 2017 in Uncategorized

      Warm Up D

      Strength

      Conditioning

      • 200m run
      • 10 bw squats
      • 10 push ups
      •   rest 1 min
      • 5 rounds

      Posted: November 8, 2017 in Uncategorized

      WARM UP C

      STRENGTH

      CONDITIONING

      • 5 Clean and Jerk 70/50
      • 10 HSPU
      • 20 Double unders
        • 5 rounds

      Posted: November 7, 2017 in Uncategorized

      Warm Up B

      Strength

      • Deadlift from Risers 5 x 5
      • TRX Row 5 x 10

      Conditioning

      • 400m run
      • 20 KB Swings
      • 10 Burpees
      •    5 rounds