• 04.25.2017 Strength & Conditioning
  • PSA: New strength program begins Monday, May 1st! Please download the app Train Heroic to your mobile device to access the program that will be available via access code Sunday, April 30th by 7:00 pm. Strength Bench Press work to 10RM *if time remains, -10 lb. from 10RM x 10 x 3 sets Conditioning 5 […]

  • April 24, 2017
  • 04.24.2017 Strength & Conditioning
  • PSA: New strength program begins Monday, May 1st! Please download the app Train Heroic to your mobile device to access the program that will be available via access code Sunday, April 30th by 7:00 pm. Strength Back squat Establish 10RM Conditioning 3 Rounds 30 Lunges 30 Air squats 30 Double unders (100 single unders) after […]

  • April 23, 2017
  • 04.22.2017 Strength & Conditioning
  • Strength 1RM make up 1. Back squat 2. Bench press & Press 3. Deadlift 4. Front squat 5. Snatch & CJ Conditioning 3 Rounds for time 400 meter run 21 KBS (53/35 lb.) 12 Pull ups

  • April 21, 2017
  • 04.19.2017 Strength & Conditioning
  • Strength I. Front squat 5-4-3-2-1-1-1-1 II. Good morning 45%(bsq) x 5 x 3 sets Conditioning 5-7-9-7-5 Thruster Pull ups Rx: 135/85 lb. Rx+: 155/105 lb.; Chest-to-bar pull ups

  • April 19, 2017
  • 04.18.2017 Strength & Conditioning
  • Strength I. Deadlift 5-4-3-2-1-1-1-1 start at 70%, then increase every set after to 1RM II. Pull ups (strict) max reps x 3 sets* *if cannot do bodyweight for 2 reps minimum, use assistance Conditioning 10 minute AMRAP 10 Calorie row 20 Wall ball shots (20/14 lb.) 30 Double unders (100 Single unders)

  • April 18, 2017
  • 04.18.2017 Strength & Conditioning
  • Strength I. Bench Press 5-4-3-2-1-1-1-1 start at 70%, then increase every set after to 1RM II. Press* 5-4-3-2-1-1-1-1 start at 70%, then increase every set after to 1RM *only if 1RM Press not completed yesterday **if so, 85% x 4 x 3 sets Conditioning 5 Rounds 10 Shoulder-to-overhead 10 Hand-release push ups 10 Pull ups […]

  • April 17, 2017
  • 04.17.2017 Strength & Conditioning
  • Strength I. Back squat 5-4-3-2-1-1-1-1 start at 70%, then increase every set after to 1RM II. Press 5-4-3-2-1-1-1-1 start at 70%, then increase every set after to 1RM Conditioning 5-10-15-20-15-10-5 Russian KBS (70/53 lb.) Unbalanced KB squat (70/53 lb.) [per side]

  • April 16, 2017
  • 04.13.2017 Strength & Conditioning
  • Strength Back squat 5-4-3-2-2-2 start at 70%, increase every set Conditioning 16 minute EMOM 0:00 – 3 C&J @ 80% 1:00 – 5 Bar facing burpees 2:00 – 3 Muscle ups (ring or bar) 3:00 – 45 second Plank 4:00 – 3 C&J 5:00 – 5 Bar facing burpees 6:00 – …etc.

  • April 13, 2017
  • 04.13.2017 Strength & Conditioning
  • Strength 10 min to establish 2RM Snatch 10 min to establish 2(1+1) Clean & Jerk Conditioning Buy in: 500 meter row 30 DB Clusters (50/35 lb.) Cash out: 500 meter row

  • April 12, 2017