Archive for April 2019

Tuesday 20190430

1 K  Row for time

Rest equal to time it takes to Row 1 K

800 Meters for time

Rest equal to time it takes to Row 800

500 Meters for time

Rest equal to time it takes to Row 500

Rest 5 minutes

1 mile for time. 

rest 5 minutes

800 for time

rest 3 minutes

500 meters for time



Pull Ups   x2  

KB Swings




push ups x 2


squat x 2

stj ropes

Front Squat

Hang Power Clean


Friday 20190426


5 Rounds For Time

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats

3 Minutes Rest

Thursday 20190425


Power Cleans (135/94)

Toe To Bar

*50 Dubs/100 Singles Between*

Wednesday 20190424



We’re either all in or we’re all out.
If we view strength and conditioning training to be a vital aspect to sport performance, then we are going to have to care a little bit more about some of the “throw away”, seemingly less “technical” aspects of our training sessions. Are we merely making connective tissues more robust? Improving cardio-respiratory capacity? Making engines bigger?

If we can’t or don’t identify time/rep reinforced positions, postures, and habits of compensation in our athletes during our conditioning sessions, then we are part of the athletic movement problem. We are teaching and reinforcing positions that do not scale or transfer to higher loads or intensities when we inadvertently create competing positions and patterns between skill development and conditioning.

Munch on that, for a minute.

Original Art by Cathy

Tuesday 20190423

Bench Press 3-3-3-3-3

50-40-30-20-10  Burpees               

Monday 20190422

5 Rounds 

15 Deadlifts (135/95)  

15 Hang Cleans   15 S2OH

Original Art by: Cathy

Saturday 20190420

AMRAP 15 minutes

25 DUBS – or 100 singles

10 Ring Dips

5 Box Jumps, step down