Best Insightful Content

  • Tuesday, January 30, 2018

    130#
    6 x 4
    Pull your elbows towards your body
    Chrispy23
  • Friday, December 22, 2017

    WARM-UP:
    Bear crawl alphabet – “write” the letters of the alphabet in a bear crawl. Each letter should be about 6’ top to bottom.

    CONDITIONING:
    Advanced
    AMRAP in 10:00 
    5 hang power cleans, 155#/115#
    5 box jumps, 30”/24” 

    Intermediate
    AMRAP in 10:00 
    5 hang power cleans, 95#-135#/65#-85#
    5 box jumps, 24”-30”/20”-24” 

    Beginner
    AMRAP in 10:00 
    5 dumbbell hang power cleans, 10#-20##
    5 box jumps or 10 box step-ups, 12”-20” 

    ACCESSORY:
    Advanced
    5x
    30 crunches
    30 Russian twists 

    Intermediate
    4x
    30 crunches
    30 Russian twists 

    Beginner
    3x
    30 crunches
    30 Russian twists 

    MOBILITY:
    4x 
    1:00 each side – couch stretch
    1:00 – banded Samson stretch 
    1:00 – foam roll upper quads one leg at a time

    buffedout
  • Tuesday, January 10, 2017

    WARM-UP/PREP:
    2x
    25 air squats
    20 walking lunges
    2:00 – bottom of the squat

    CONDITIONING:
    Advanced and Intermediate
    AMRAP in 15:00
    300-meter ski
    30 double-unders
    10 dumbbell hang power cleans
    10 dumbbell push presses

    Beginner
    AMRAP in 10:00
    200-meter ski
    20 pogos
    10 dumbbell hang power cleans
    10 dumbbell push presses

    ACCESSORY:
    3x
    200-meter run
    30 butterfly sit ups
    10 hollow rocks

    MOBILITY:
    4x
    1:00 – cobra pose
    1:00 each side – triangle pose
    2:00 each side – pigeon pose 
    I usually do slam balls as an alternative to the ski erg...is that a good sub or do you have better ideas? 
    That's a good sub.
    buffedout
  • Thursday, January 5, 2017

    WARM-UP/PREP:
    5x
    1:00 – jump rope
    100-meter run
    10 dumbbell box step-ups

    CONDITIONING:
    Advanced
    5 rounds
    100-meter dumbbell farmer’s carry
    8 hillbilly prowler passes (weighted w/dumbbells used for walk)
    8 tire flips

    Intermediate
    5 rounds
    100-meter dumbbell farmer’s carry
    6 hillbilly prowler passes (weighted w/dumbbells used for walk)
    6 tire flips

    Beginner
    4 rounds
    100-meter dumbbell farmer’s carry
    5 hillbilly prowler passes
    5 kettlebell deadlifts

    ACCESSORY:
    4x
    25 butterfly sit-ups
    Max plank hold

    MOBILITY:
    2x
    3:00 – bottom of the squat
    2:00 each side – pigeon pose
    1:00 each side – banded Samson stretch 
    buffedout
  • Sunday, December 11, 2016

    Rest day.
    dch
  • Thursday, July 14, 2016

    A scattered series of accessory exercises:

    Cable lat pull-downs, narrow and wide grip
    Medial flys
    Hammer curls
    Renee
  • Tuesday, June 28, 2016

    EMOM for 21:00
    First minute – row or ski for calories
    Second minute – 4 x 25-meter shuttle sprint
    Third minute – rest
    How is this done? Rowing for a full minute or some shorter period before going to sprints?
    @Taciturn with the EMOM protocol, we typically recommend that you choose a number of reps (or calories) to hit within the minute rather than work for the full minute. Alternatively, in this case, you could choose to row or ski for a period of seconds, eg, 30 seconds, each minute. Further, in this case, only a single shuttle should be performed per minute, but it should be an all-out sprint each time.
    Taciturn
  • Wednesday, June 22, 2016

    @buffedout ;
    It's always flexible unless specifically stated otherwise, the caveat being that because this is a relatively new press variation for our clients we would recommend a conservative load and maybe between 5-8 reps per minute. Bear in mind that at 10 minutes, that's 50-80 reps, so the volume is relatively high. And of course your load is dictated by your ability to execute the movement safely.
    buffedoutTaciturn
  • Monday, June 13, 2016

    EMOM instead of AMRAP? or is this continuous cleans for the whole 18 minutes, only changing the kinds of cleans each minute?
    This is meant to be an EMOM (sorry for the error);

    First minute: power clean and hang power clean
    Second minute: hang power clean and hang squat clean
    Third minute: hang squat clean and squat clean
    Repeat for a total of 18:00.
    lounatic
  • Friday, June 3, 2016

    If I've never done zercher squats before, but plenty of front squats, what kind of weight is suggested for these?
    Start conservatively to set a baseline for x5s and to get a feel for the lift in general. 
    lounatic