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SATURDAY 170617

Warm-up: Individual… Assault Bike 2 minutes Crossover Symmetry 15 Hollow Rocks Group… 200m Jog 10 Burpee Pull ups 20 Waiter Bows 15 Squats   Fitness and Performance: In teams of two, complete: 100 Pull-Ups or Ring Rows 400 Meter Farmer’s Carry (heavy, swap weights as…

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It’s not your fault that you’re fat

Nor is if your fault that you eat too much. Or that you developed Type II Diabetes. These were the words spoken by nutrition expert and author of The Paleo Solution and Wired to Eat Robb Wolf at the 2017 MadLab business summit last weekend…

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FRIDAY 170616

Warm-up: Individual… Assault Bike Crossover Symmetry 20 Good Mornings Group… 2oom Run 15 Squats 15 Hollow Rocks Butt Kickers Down High Knees Back   Fitness and Performance: Partners alternate whole rounds for time and complete four rounds each of: Row 250 Meters 5 Kettlebell or…

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Get fit for the sake of your memory

If you have ever watched someone deteriorate from Alzheimer’s, you’re probably at least a little bit fearful of the disease.  The scary truth—reported by the Alzheimer’s Foundation of America—is that more than 5 million Americans suffer from the disease. By the time you hit 65,…

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THURSDAY 170615

Warm-up: Individual… Skip Rope for 2 minutes 15 Good Mornings 12 High Box steps Group… 3 movements in 3 minutes: 20 seconds on as you rotate through each movement Push ups Reverse Lunges Situps   Strength and Skill: Four sets of: Dumbbell Walking Lunges x…

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WEDNESDAY 170614

Warm-up: Individual… Assault Bike 2 minutes Crossover Symmetry 10 GHD Situps Group… Bear Crawl Down Burpee Broad Jumps Back 15 Dislocates 10 Dive Bomber Push ups   Strength and Skill: Four sets of: Shoulder Press x 3-5 reps @ 2 sec descend Rest 60 seconds Strict…

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TUESDAY 170613

Warm-up: Individual… Row 500m Crossover Symmetry 15 Dislocates Group… 200m Jog 20 Jumping Spiders 10 Inch Worm Push ups 10 Scorpions Deadlift Review   Strength and Skill: Four sets of: Deadlift x 4-6 reps @ 2 sec descend Rest 20 seconds Ring Push-Ups x max…

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MONDAY 170612

Warm-up: Individual… Row 500m Crossover Symmetry 15 Hollow Rocks Group… High Knees Down Butt Kickers Back Monster Walks 20 OH Reverse Lunges with a Plate Review Power Clean   Strength and Skill: Four sets of: Power Clean x 1.1.1.1 (rest 10 seconds between singles) Rest…

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Rowing Pace: Practical Application

A while ago, we posted a blog about finding your perfect rowing pace. It involved three main steps: Understand your split time Learn to row at a consistent split Learn your slow and medium pace, as well as your race-pace, over various distances (ideally 500…

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