Friday 7/8/11 The idea today is to pull some heavy singles. If you are not well-versed in this movement, obviously that is inadvisable. But go as heavy as you can with good form. We are practicing this movement pattern to build explosive power from the hips. Warmup...

Thursday 7/7/11 Pistols (aka single-leg squats) have a wide array of athletic and real-world applications. The fundamental skill that pistols teach is exerting power through the entire range of motion of your stance, while on one leg. Whether running, jumping, or...

Wednesday 7/6/11 For centuries, variations of hatha yoga’s Surya Namaskar have been used by warriors and athletes in preparation for intense physical endeavors. The series of postures stimulates increased blood flow to the major muscle groups, progressively...

Tuesday 7/5/11 Warmup PVC Shoulder Mobility: 10 Dislocates 5 Windmills per arm 10 overhead squats 5 rounds 20 yard Kettlebell Waiter Walk each arm 20 Situps 5 Ring Pullups 3 Skin-the-cats Strength 5×4 Press (75%) Conditioning 12 minutes AMRAP 400 yard Run 15...

Monday 7/4/11 Happy Fourth of July!!! We are open from 10-12 today. Warmup 500 yard run 3 rounds 5 Good mornings 5 Dead hang pullups 5 Barbell single leg deadlifts per side 5 Toes to Bar Strength Deadlift 1RM Conditioning “The Chief” 5 rounds: AMRAP 3...
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