Athlete Spotlight: Hilario Gonzalez

Check out our Athlete Spotlight on Hilario Gonzalez!

Wednesday 7.8.15

Essentials: A. 4 Sets Hip Thrusts x 5 reps @ 110% of your 10rm On the 2:30min Marks B. 4 Sets Single Leg DB or KB RDL x 5 reps per leg On the 2:30min Mark or A.D.A.P.T. Programing C. Nutrition Challenge WOD 20min AMRAP Row x 10 Cal Burpee x 12 reps Kettlebell Swing […]

Tuesday 7.7.15

Essentials: 3 Sets Banded squat x 2 reps Tempo 10/10/x/1 Rest 3min B. 24 Sets Back Squat x 1 rep 45% On the 30sec Rest 3min C. 7min AMRAP Goblet Squat x 28 reps Back Squat x 21 Reps 50% of Back Squat Front Squat x AMRAP 70% of Front Squat *1 Barbell on can […]

Monday 7.6.15

Essentials: A. 4 Sets Dumbbell Bench Press x 6 reps Ring Pulls x 10 reps On the 2:30min B. 4 Sets Incline Push Up x 5 reps Tempo 55×5 C. For Time: Dumbbell Push Press x 50 reps V-Ups x 50 reps Fitness: A. 4 Sets Dumbbell Bench Press x 4 reps Weighted Pull Up […]

Saturday 7.4.15

4th Of July Essentials: 6 Rounds For time: Squats x 30 reps Kettlebell Swings x 19 reps Ring Pulls x 7 reps Run x 400 meters Fitness: “Hotshots 19” 6 Rounds For time: Squats x 30 reps Power Clean x 19 reps 135/95 Strict Pull Ups x 7 reps Run x 400 meters Performance: “Hotshots […]

Friday 7.3.15

Essentials: A. 10min to Build Up to a 1RM Front Squat with tempo 55×1 B. 3 Sets Extended Hollow Body Holds x 40 sec On the 3min Marks or ADAPT C. 10min AMRAP Front Squat x 1 rep 70% of 1RM Front Squat Burpee x 2 reps Front Squat x 2 Reps Burpee x 4 […]

Thursday 7.2.15

Essentials: A. 12min of Snatch Drill with empty Barbell B. 3 sets Row x 1000 meters 85% Rest 7min Fitness: A. 12min of Snatch Drill with empty Barbell B. 3 sets Row x 1000 meters 85% Rest 7min Performance: Rest

Wednesday 7.1.15

Essentials: A. 5 Sets Hip Thrusts x 6 reps @ 100% of your 10rm On the 2:30min Marks B. 4 Sets Single Leg DB or KB RDL x 5 reps per leg On the 2:30min Mark or A.D.A.P.T. Programing C. 3 Rounds for reps: Sumo Deadlift x 2min Russian Kettlebell Swings x 2min No Push […]

30-day Nutrition Throwdown

  30-day challenge Nutrition Throwdown This Nutrition Throwdown will be different than some of the others in the past. It will be a partner challenge that is book club style. We will be using the book Practical Paleo, which will be included in your sign-up fee.  Practical Paleo is a great resource as it informs […]

Tuesday 6.30.15

Essentials: A. 4 Sets Dumbbell Bench Press x 8 reps Ring Pulls x 10 reps On the 2:30min B. 4 Sets Incline Push Up x 5 reps Tempo 55×5 C. 14min AMRAP Row x 25 cal Ring Pull x 16 reps Dumbbell Push Press x 7 reps Fitness: A. 4 Sets Dumbbell Bench Press x […]