Hang power cleans must start between your hips and your knees, no power cleans directly from the ground allowed. To scale ring dips, use bands or boxes, or do parallette dips. Finally, for rope climbs, substitute 3 rope pulls or do partial climbs if height is an issue. Your score will be total rounds +...Read More
Hey guys, with the Nutrition Challenge in full swing, we were trying to think of ways to help you sustain healthy eating habits even when the challenge ends. When food is readily available and convenient, we tend to be much more likely to eat it and not make bad decisions. In order to help promote...Read More
Take the first 20 minutes of class to find a heavy (full) clean. Focus on bringing the bar into the mid-thigh position and then jumping through the heels. Then, you’ll do an AMRAP of thrusters, pull-ups, and lunges. Thrusters are taken from the ground and you may do a full clean to start the first...Read More
Take time to warm up your deadlift, then attack this workout by alternating partners. Partner A will do 21 deadlifts, then Partner B will do the same. Then Partner A does 21 knees to elbows, and so on. Finish off with the 9’s each and you’re done! Strength is built into the workout today, so...Read More
Hey guys, so we’re basically one week into the challenge and hopefully the first week has you starting to feel better and enjoy some of the dietary changes you’ve made. There are two reasons that you should be logging your results for the challenge. First, you’ll need to keep track of what you’ve been doing...Read More
“Every day, one less woman, one less man, one less athlete is amongst us. Our goal is indeed a lofty one, we aim to achieve the unachievable; To ensure that everyone gets access to detection services. Together, with one unified voice, we can make a difference.” Barbells for Boobs is a 501(c)3 non-profit organization dedicated to...Read More
Rules for the Flight Simulator: 1. You must complete each set consecutively before moving onto the next Example: You must do 5 consecutive double unders before I can move to 10 double unders. 2. You will start over on the set you were attempting if you do not get the desired number consecutively. Example: If I...Read More
Ultimately we’re looking for a 2 rep back squat, but to get there, we want to get at least a heavy set of 5 and a heavy set of 3. You can think of this as going for close to a 5RM, then a 3RM, then a 2RM. (not actual maxes, but close) Strength Back...Read More
Strength is a complex – power cleans are caught above parallel in a quarter squat, then either stand up and set for a push press or go directly into it. Same for the jerk – you may receive the push press and go directly into the jerk or completely reset. Jerks can be power or...Read More
Its member of the month time!!!!!! Congrats to Nate Nate was an athletic kid growing up. He played soccer, hockey, basketball, and baseball. Then high school hit, the sports stopped and the weight settled in. Senior year of high school, Nate couldn’t hit 1 pull up nor could he stand to look at the scale....Read More
