Athlete Spotlight: Kathleen Hoehn

Check out our Athlete Spotlight on Kathleen Hoehn

Athlete Spotlight: Kevin Monahan

Check out our Athlete Spotlight on Kevin Monahan

Tuesday 2.4.14

Constantly stretching your hamstring but never seems to get any better? Read Essentials: A. Bulgarian Split Squat 6reps each leg; OT2min 10min;@3010 + 5 Rounds each for time: Jump Rope 90 seconds @85% 12 Ring Row 12 Bench Dip rest 2 min Fitness: A. Step Back Front Rack Lunges; 6reps each leg; OT2min 10min + […]

Monday 2.3.14

Essentials: A. Goblet Squat x5; on the min for 10min B. Heavy Russian Kettle Bell Swing x8-10; OTM 10min + 15 min amrap: 10 no push up burpees 15 KBS 40 Single Unders Fitness: A. Hang Power Clean and Jerk; on the min for 10min B. Hang Power Snatch x3; OTM 10min; light load (40-50%) […]

Saturday 2.1.14

Essentials: A. Strict press; 8-10×5; OT3min + 7 rounds for time: 10 Ring Pulls 10 Bench Dips 20 sit ups Fitness: A. Strict press; 3-4×5; OT3min + 10 rounds for time: 10 pull ups 10 dips 20 sit ups Performance: A. Strict press; 3-4×5; OT3min + 10 rounds for time: 10/6 strict pull ups 10/6 […]

Friday 1.31.14

Essentials: A. In the time allotted practice Back Squat in sets of 5reps with little weight. This means empty bar bell or something that is 50% effort. Amount of sets are not important, do what’s comfortable.(7min time cap) B. wall Ball not for time; (13-18)-(13-18)-(13-18); rest appropriately between sets(7min cap) + Run 10 min @85% […]

Thursday 1.30.14

Essentials: A. Med Ball Clean; 5×10; OT2min; (10min) B. Romanian Dead lift; 5×3; @3111; OT2min; (10min) + 9-15-21-15-9 KBS Sit Ups Fitness: A. Hang Power Clean + Front Squat; 5×2; OT2min; (10min) B. Dead Lift; 5×3; @3111; OT2min; (10min) + 9-15-21-15-9 Power Clean and Jerk 75/55 6-10-14-10-6 toes to bar Performance: A. Vertical High Hang […]

Wednesday 1.29.14

We will have to play this game another day!! We are closed due to road conditioned caused by winter storm. Have fun with your families today! And if you want to get some work in today, try this: 100 burpees for time and post times to comments. Start with some joint mobility drills and then […]

Tuesday 1.28.14

Essentials: A. Bulgarian Split Squat 5reps each leg; OT2min 10min;@3010 + 4 Rounds each for time: Single Unders 90 seconds @85% 10 Ring Pulls 10 Bench Dips rest 2 min Fitness: A. Step Back Front Rack Lunges; 5reps each leg; OT2min 10min + 4 Rounds each for time: DU 90 seconds @85% 5/3 C2B Pull […]

Monday 1.27.14

Essentials: A. Heavy Russian Kettle Bell Swing x12-16; OT2min 16min + 12 min amrap: 12 no push up burpees 12 KBS 12 DB power snatch per arm Fitness: A. Hang Power Snatch x3; OTM 15min; light load (40-50%) + 12 min amrap: 12 no push up burpees 12 hang power snatch 75/55 12 DB power […]