Month: September 2017

Nutrition 101: How Much Food Should You Be Eating?

So, you come to the gym day in and day out working your little butt off and still feel like you aren’t really sure how or what you should be eating.  Well, we are here to answer some of your questions and hopefully give you some tips and pointers.  First things first, what you put …
read more

Friday – 9-29-17

1. Strength Hang Clean (below knee) Every 2 Minutes for 12 Minutes 2 Reps @ 85%+ Jerk the last rep NO FAILS *Further Scaling: Use a lesser percentage on the Clean. Take the warm up as seriously as you would take the heavy reps. We are trying to re-wire your brain to move through very …
read more

Thursday – 9-28-17

1. Strength Good Mornings 3×20 @75/55lbs Rest as needed Feel that glute burn. Slow on the way down, fire the glutes and add some speed on the way up. The bar will be on your back for a while, get used to it. 2. Metcon 3 Rounds: 15 Handstand Push-Ups 21 Dumbbell Snatch 50/35lbs Row …
read more

Wednesday – 9-27-17

1. Strength Strict Press 2×10 Then 3 Reps every 2:00 for 12 Minutes AHAP The sets of 10 should be Perfect. No over extension, rib cage tucked, butt squeezed. The hope is that by warming up the shoulders well and keeping you in good positions, it builds proper pressing strength when going heavier afterwards. 2. …
read more

Tuesday – 9-26-17

1. Strength Hang Snatch (Below knee) Every 2 Minutes for 12 Minutes 2 Reps @ 85%+ Heavier than last week *Further Scaling: Use a lesser percentage on the Snatch. Take the warm up as seriously as you would take the heavy reps. We are trying to re-wire your brain to move through very important positions …
read more


Ready to start your own fitness journey, a beginner’s guide to nutrition, or want to stay fit at work?

Our Free ebooks are packed full of fitness advice and nutrition tips.

Download these now

You have Successfully Subscribed!