Author: Rachael Graves

  • WEEKLY BREAKDOWN 9/5/22

    WEEKLY BREAKDOWN 9/5/22

    Bye bye summer. Hello, September! New strength cycle starts this week! September and October are going to be VERY barbell focused so get everyone excited because we are about to embark on a 9-week Oly cycle that will focus around the Snatch, Clean & Jerk, and the Front Squat!THE WEEK AHEAD:Mon: Workout: Row, Push-Ups, Kettlebell SwingsTues: […]

  • Tuesday 9/6/22

    Tuesday 9/6/22

    Strength Front Squat Workout AMRAP x 12 MINUTES12 Alt. Back Rack Lunges 24 Slam Balls 12 Alt. Front Rack Lunges24 Sit-Ups

  • Monday 9/5/22

    Monday 9/5/22

    Workout FOR TIME200/175 Cal Row* *Every 2:30 including 0:00, complete 10 Push-Ups + 10 Russian KB Swings.

  • Sunday 9/4/22

    Sunday 9/4/22

    Workout 2 SETS: AMRAP x 11 MINUTES*200m Run15 Toes to Bar100m DBL KB Farmer Carry (Athlete Choice, Moderate)60 Alt. Crossbody Mountain Climbers -Rest 1:30 b/t Sets- *Pick up where you left off.

  • Saturday 9/3/22

    Saturday 9/3/22

    Workout EMOM UNTIL COMPLETION*Rotate the below movements until 150 Wall Balls have been completed… MIN 1 – 15 BurpeesMIN 2 – 15 Box Jump Overs MIN 3 – Max Wall Balls MIN 4 – Rest *At 3-2-1 go, start an up-running clock. Transition each movement on the minute. You score is the time on the […]

  • Friday 9/2/22

    Friday 9/2/22

    Strength Power CleanHang Squat Clean Workout AMRAP x 16 MINUTES30/25 Cal Bike20 Pull-Ups10 Hang Power Cleans

  • Thursday 9/1/22

    Thursday 9/1/22

    Workout 5 SETS: ON A 4:00 RUNNING CLOCK…300/250m Row10 Up-Down Over Rower20 DB Floor Press Max Sit-Ups in Time Remaining…

  • Wednesday 8/31/22

    Wednesday 8/31/22

    Strength Front Squat Workout AMRAP x 8 MINUTES35 Double Unders (50 Singles)*7 Front Squats

  • Tuesday 8/30/22

    Tuesday 8/30/22

    Workout FOR TIME:11-9-7-5Power SnatchBar Muscle-Up

  • WEEKLY BREAKDOWN 8/29/22

    WEEKLY BREAKDOWN 8/29/22

    Sleep Over Everything  If your goal is to put on lean muscle or improve your body composition, your training and eating will play a significant role in determining your progress. But there’s one other thing that plays a crucial part — your sleep. Studies have shown that sleep quality will impact not just muscle strength, but […]