Not a member yet? Register now and get started.

lock and key

Sign in to your account.

Account Login

Forgot your password?

Welcome Rob!

24 Apr Posted by in Graduates | Comments

This is Rob everybody!

Rob is a kick ass guy he loves puns, poetry and pistachios. He is also into arm-wrestling, ale, and arena rock like AC/DC. Some or all of this might be entirely made up. But he’s a friendly guy so go ask him what he’s into. Definitely arm wrestling though.


Workout of the Day

Context: Practice

Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes working on barbell lunges (front, back or overhead). Lunge out 20′ using progressively more challenging loads or more challenging variations. Plan on doing at least 4-6 ‘sets’. Share bars to reduce how much space is needed!

Strength: 3-3-3-3-3 front squat (5 sets of 3 reps, increase weight with each set)

Super Set: 3-3-3-3-3 strict HSPU for depth (5 sets of 3 reps, increase weight with each set)

Metabolic Conditioning: “La Grange”
30 Double Unders
5 Chin Up (Strict)s
5 Dumbbell Hang Squat Cleans

Performance: 30/45
Athletic: 3 chin ups, 20/30
Health: 5 singles then one DU attempt x 10, 3 banded assisted, 15/20

Scaling Guide: 3 – 6 rounds, about 1:45 per round.

Compare to: NEW WORKOUT

Optional ‘Cash Out’: 75 wall ball for time

Leave a Reply