Upper body day is a favorite for a reason—presses, pulls, pumps… it feels good to train what you can see in the mirror. But if your shoulders are constantly sore, tight, or just not moving right, that high turns into frustration real quick. Here’s the deal: your shoulders are built for movement, not abuse. They’ve…
11/26/24 Simple Strength Training 1A Single Leg Step Down 2 x 8e 1B Single Leg Glute Bridge 2 x 8e 2 Deadlift 6 x 4 3A Front Rack Step-ups 4 x 5e 3B Nordic Hamstring Curl 4 x 5 4A Calf Raise 3 x 20 4B Sit-up 3 x 15 4C Hypers 3 x 10
11/25/24 Push-ups & Pull-ups to the Moon Start with 1 Push-up and 1 Pull-up, advance to 2 of each, followed by 3, etc. Work to as high of a number as possible in 20 minutes. Coach’s Notes Most of us will be able to go as fast as our Pull-up ability allows. If you feel…
11/29/24 Snatchin’ and Squatin’ 1A KB Swings 2 x 10 1B Overhead Squat w/PVC 2 x 10 2 Hang Power Snatch 5 x 3 3 Back Squat 5 @ 50% 5 @ 60% 2 x 5 @ 70% 2 x 5 @ 75% 4A DB Lateral Lunge 3 x 8 4B Floor Slider Leg Curl…
11/18/24 Hundo Challenge: Dips 100 Dips as quickly as possible. Make sure to use FULL range of motion on the Dips. Workout Notes This is one of our infamous ‘Hundo Challenges’ and today we’re tackling Dips. The challenge is incredibly straight forward – do 100 Dips as quickly as possible. Break them into sets as…
Getting a good night’s sleep is one of the best things you can do for your body and mind. Quality sleep helps you recover, stay energized, and think clearly, but let’s be honest—it’s not always easy to come by. Whether you’ve had a stressful day, can’t seem to shut off your mind, or just feel…
11/15/24 Get Swole Friday 1A Big 30 2 x 30 1B Scap Push-up 2 x 15 2A Overhead Press 4 x 8 2B Rear Delt Flyes 4 x 8 3A DB Bench Press 4 x 5 3B One Arm Row 4 x 5e 4A Dips 3 x 15 4B Alt. Hammer Curls 3 x 8e
11/14/24 Doubling Down 1A Lateral Band Walks 2 x 10 1B TKEs 2 x 10 2 Front Squat 5 @ 50% 3 @ 65% 2 @ 75% 3 x 2 @ 80% 3A Pistol Squat 4 x 5e 3B Nordic Hamstring 4 x 5 4A Calf Raise 3 x 20 4B Russian Twist 3 x…
11/13/24 10 Half Gassers Goal Times Rest Time: 45 seconds A Half-Gasser is a sprint across the football field from one sideline to the other and back. Coach’s Notes The Elite Goal Time of 16 seconds is the time we would give our skill players (Wide Receivers, Defensive Backs and Running Backs) to make for…
10/23/24 60 Yard Shuttles 60 Yard Shuttles x 10 Workout Notes A 60 Yard Shuttle involves sprinting out five yards and then back to the start line followed by sprinting out ten yards and back and finally sprinting out 15 yards and back. Goal Times: Rest Times: