Bird Dog

Benefits of Infrared Sauna

WHAT IS INFRARED HEAT THERAPY? Sweating is your body’s natural way of staying healthy. Our Clearlight Infrared Sauna was designed to give you a relaxing detoxifying experience through the use of infrared heat. Infrared light is part of the Sun’s invisible spectrum of light that has the ability to penetrate the human tissue. Infrared heat therapy […]

June 6, 2017

Simple ways to improve sleep

By: Dianne Del Reyes WHY IS SLEEP SO IMPORTANT? Restore and regenerate – muscle growth, tissue repair, protein synthesis. Energy Conservation – Only so much food and energy to get it. Brain Plasticity – Child’s brain development, everyone’s learning, clarity of thinking and task abilities. There are so many disruptors to our sleep these days: […]

May 31, 2017

Hydration 101

By: Barb Lands 70% of our body is made up of water so staying hydrated is one of the most important things we can do to keep our bodies healthy. Drinking water regularly helps to : Nourish your skin Improve your energy and decrease fatigue Improve digestive disorders Slow down the aging process Speed up body […]

05.02.2017 Strength Shop

Download app Train Heroic. Save your PR’s, track your weights for the program, compare your scores through the virtual leaderboard, and view the workout each day! Access code: strengthshopmeso1

May 1, 2017

05.01.2017 Strength Shop

Download app Train Heroic. Save your PR’s, track your weights for the program, compare your scores through the virtual leaderboard, and view the workout each day! Access code: strengthshopmeso1

April 30, 2017

04.29.2017 Strength & Conditioning

Strength I. Press work to 10RM then -5% x 10 x 3 sets II. Push press work to 10RM Conditioning 2 Rounds 800 meter run 15 Ground-to-overhead (135/95 lb.)

April 28, 2017

04.28.2017 Strength & Conditioning

Strength 15 minutes to establish (2+2)RM Power snatch + OHS 15 minutes to establish (2+2)RM Power clean + Jerk Conditioning 50-40-30-20-10 Calorie Row Wall ball shots (20/14 lb.)

April 27, 2017

04.27.2017 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 Front squat work to 10RM * if time remains, -10 lb. from 10RM x 10 x 3 sets Conditioning […]

April 26, 2017

04.26.2017 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 Deadlift work to 10RM * if time remains, -10 lb. from 10RM x 10 x 3 sets Conditioning 21-15-9 […]

April 25, 2017

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

04.21.2017 Strength & Conditioning

Strength 15 minutes to establish 1RM Snatch 15 minutes to establish (1+1)RM Clean + Jerk Conditioning 1k Row for time

April 20, 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

04.12.2017 Strength & Conditioning

Strength I. Deadlift 5-4-3-2-2-2-2 start at 70%, increase every set II. Chin up AHAP x 6 x 3 sets Conditioning 3 Rounds 4 Box jumps 8 AKBS 12 Burpees 16 Toes-to-bar 32 Wall ball shots Rx: 30/24″ box (no step up); 70/44 lb. KB; 20/14 lb. med ball Scaled: 20″ box (step up ok); 53/35 […]

April 11, 2017

04.11.2017 Strength & Conditioning

Strength I. Bench Press 5-4-3-2-2-2-2 start at 70%, then increase every set after II. Press 5-4-3-2-2-2-2 start at 70%, then increase every set after Conditioning 10-9-8-7-6-5-4-3-2-1 Double unders (x10) Handstand push ups Pull ups Scaled: Single unders (x20), Push ups (x2)

April 10, 2017