November 15, 2018



3 Rounds

On row:

1:00 arms only, lock out legs

1:00 legs only, lock out arms, arms are only as straps to hold handle

1:00 arms and legs

1:00 rest

On bike:

1:00 arms only, put feet up on pegs

1:00 legs only

1:00 arms and legs

1:00 rest

Cash out:

  • 100 double unders, RX


If ok at dubs, do 50-L3

If terrible, do 25-L2

2:00 double under work-L1

Hold yourself accountable, double-unders take patience and practice

OPEN GYM 5am to 6pm


As lifters we spend a lot of time training spinal extension, and we tend to get really strong and sometimes dominant there. This is a program to help reverse some of those effects and help you continue to find spinal flexion and relief from the tightness that you can get from lifting. Breathing is an important aspect here. Start to pay attention to your breaths while you're stretching.

 Hip Flexor Recovery/Prehab

  1. Prize Deep Squat Stretch x 10 reps + 5 deep breaths hold

  2. Seated/Reclined Pigeon (figure 4) x 4 each side for :40 each time

  3. Deep Lunge Stretch x 10 each side for :20 each time

  4. Cat-Cow x 10

  5. Quadruped Plank x 20-30 seconds

  6. Modified Pigeon or Pigeon x 45 sec per side x 2

November 9, 2018


Back Squat 3-3-3-2-2 (increasing load, rest 2 min)

Kettlebell Front Rack RNT Split Squat 4 × 4-6/each leg rest 60 sec


11 min Continuous Grind

  • 100’ Reverse Sled Drag

  • 10 Pull Ups

  • 10 Wall Balls (20/14)

  • 10 GHD Sit Ups

  • 100’ 2-arm Dumbbell Overhead Carry (choose a moderate weight for you)

*Sustain for the whole 11 mins. Start slow and build your pace as you go if you feel good.

November 1, 2018



This week, we will work on pacing

Set rower to 3:00 of work and 1:30 rest

3 Rounds-

  • 3:00 row at a comfortable pace

  • Rest 1:30

Record meters of each split during rest

Watch your meters, pace, and strokes per minute; try to match each round

Pay attention to how you feel and your breathing, this will help you with pacing as well

After last 1:30 rest, go right into next portion

Cover your rower screen or tip it forward, you will need to watch the clock on the wall now for your approximate time

Repeat first 3 rounds

  • 3:00 row at a comfortable pace

  • Rest 1:30

Record each split during rest

Work hard to maintain that same pace you kept on the first three rounds

Rest 3:00

Set rower to 100m, rest :45

5 Rounds-

  • Sprint 100m, record fastest time as score for the day

OPEN GYM 5am to 6pm

October 31, 2018


Don’t forget to dress up for class!


Back Squat 3 @ 50-60-70-75-80-85-80% of your estimated 1RM (1:00 between 1st 3 sets then 2 minutes—on coaches call)


4 Rounds (no clock today---just go hard!)

  • 8 K2E

  • 20/18 Cal Row

  • 6 Ground to OVTS DBalls or sandbags