Baseline 500m Row 40 Squats 30 Sit Ups 20 Push Ups 10 Pull Ups then, Power Clean 2-2-2-2-2

Banded Squat and Overhead Squat work (format will be explained at gym) with some mandatory fun. Then, 7 rounds for time of: 12 Medicine Ball Cleans 10 Overhead Squats, 75/55 lbs * Scale Overhead Squat weight as needed. If Overhead squat is not that great, use a PVC pipe and do 10 perf

Dodgeball Monday! Then, Press 5-5-5-5-5 * Every 3 mins complete one set of 5, As Heavy as Possible In teams of 3 in 12 mins: As Many Reps as Possible Partner 1: Row 250 Meters (sub 20 SDHP’s at 75/55) Partner 2: As many push ups as possible while partner 1 is rowing Partner 3: A

Workout Of the Day: Back Squat 1-1-1-1-1-1-1

This Saturday marks our 2nd Annual Strongest in the Fort competition here at Fort Wayne Strength and Conditioning. We have around 20 athletes coming from a few different states that will be competing. It will be awesome. Over the past few months we have been promoting the competition

Workout Of the Day: No classes at the gym. Workout and paleo potluck at Fox Island @12 noon. Bring meat to grill and a side dish. We will be at bowman lake.http://foxislandalliance.org/media/maps/foxislandtrailmap.jpg

Strength Workout Of the Day:  1 rep max backsquat Workout Of the Day: Half Cindy 10 Minutes As Many Rounds As Possible 5 pull-ups 10 push-ups 15 squats               Buyer Beware We’re two weeks into The Best Shape of Your Life challenge, and I know

                  Strength Workout Of the Day: Back Squat 10-8-6-6-6   @ 60%/65%/70%/75%/80% Workout Of the Day: 6 rounds for time of: 10 Front Squats 135 lbs 20 Push-up (hand release)   The Skinny on Fat, Part II:  Fat as fuel I think

            Strength Workout Of the Day:  Back Squat (low bar)  1×10@60%  1X8 @70%  1X6 @75%  1X4 @80%     2 mins between sets Workout Of the Day: Seven rounds of:  35 Double-unders 1 Snatch  Make one snatch attempt per round.   The Skinny on Fat As you make your way through