Posted: March 15, 2018 in Uncategorized

This week we will be sticking to basic calisthenic warmups as we decompress and move into our new Core activation and mobility cycles. We will also be “testing” this week, although I hate the Idea of Maxing with our clients it is indeed a nessacary evil. How do we know where we are going if we don’t know where we are. That being said we will have a big focus on some of our maxes. Wednesday we will max some bodyweight movements as well as the mile to take some numbers. I don’t want testing week to be stressful, just come and do the best you can. If it hurts, NO. NO. NO. That means we are not going up any further its never worth the injury to go further. If your technique is not on point we will dial you back. I do want you guys to write all of this down for me on the paper pad I will have out this week. I will then upload this into a spreadsheet and you will have a sheet for the next eight week lifting cycle. I want to start taking our strength and conditioning more serious and I hope you do to. If you have any questions please do not hesitate to ask.


Warm Up

  • 10 trx atomic crunch
  • 10 KB Sumo Deadlift
  • 30 sec plank
    • 5 rounds


  • In 15 min build to a max hang snatch
  • If you finish early work on technique/mobility


  • 10 kb swings
  • 10 Plank push ups
    • Amrap 5 min
    • rest 1 min
  • 10 KB Swings
  • 10 lunges alternating
    • Amrap 5 min
    • rest 1 min
  • 10 DB cleans
  • 10 leg lowers
    • Amrap 5 min

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