Standard Wednesday programming coming up. We’re hitting some 800m repeats on a 1:1 work to rest interval. This means that…

Working on explosiveness with our close grip bench. Choose a weight that allows you to do a controlled, 3 second…

CAT squats means compensatory acceleration. Take 80% of your last heavy 3 and load it on the bar. The purpose…

Happy 4th of July weekend. We’re starting off with some sandbag work today. Be powerful. If you’ve never done a…

By now you are probably picking up on our theme for Friday – building an aerobic base. Adding 5 minutes…

Build up to a heavy 3 on deadlifts. A quick note about the orientation to the deadlift that has helped…

The engine work today should be done as a tempo run. If we are talking in terms of RPE (Rate…

Pretty straight forward programming today. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’ve mentioned this before, but for anyone new to the programming, I consider close…

We are working on change of direction with the 5-10-5 sprints. Set up 3 cones, each 5 meters from the…

On the Power Cleans I want you to build to a heavy 3. You don’t have to perform these as…