Optimizing Core-to-Extremity

Workout of the Day

Three sets of:
Strict Dumbbell Overhead Press x 6-8 reps
Rest 90 seconds
Side Plank x 45-60 seconds each side
Rest 90 seconds

Two sets for times of:
Row 500 Meters
25 Push-Ups
15 Hang Power Snatches (95/65 lbs.)
15 Wall Ball Shots
Rest 2 minutes

October 21, 2014

Workout of the Day A. ME Upper Body B. Complete as many Burpees as possible in 3 minutes

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[Book Review] Sticking it to ‘em!

This is an excellent resource that can help you get your ideas off the ground and into the mind of the world. Chip and Dan Heath’s “Made to Stick: Why Some Ideas Survive and Others Die” is a discussion on what makes great ideas memorable. Using countless examples and some pretty snazzy research, the Heath [...]

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October 18th, 2014

Workout of the Day In teams of two, with only one partner working at a time*, complete: 100 Kettlebell Swings 400 Meter Run 100 Dumbbell Shoulder to Overhead 400 Meter Run 100 Goblet Squats 400 Meter Run 100 Burpees *Teammates will perform the 400 Meter Runs together and must stay within arms reach.

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October 17th, 2014

Workout of the Day A. DE Upper Body B. Complete as many rounds and reps as possible in 10 minutes of: 10 Burpee Pull-Ups 10 Kettlebell Swings (24/16 kg) 10 Wall Ball Shots

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October 16th, 2014

Workout of the Day A. DE Lower Body B.For time: 15 Thrusters 15 Bar Facing Burpees 12 Thrusters 12 Bar Facing Burpees 9 Thrusters 9 Bar Facing Burpees 6 Thrusters 6 Bar Facing Burpees 3 Thrusters 3 Bar Facing Burpees

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October 14th, 2014

Workout of the Day A. ME Upper Body B. Three sets for max reps of: 60 seconds of Dumbbell Ground to Overhead 60 seconds of Rest 60 seconds of Sit-Ups 60 seconds of Rest

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Tracking progress is absolutely essential…

Tracking client progress is absolutely essential as otherwise, the individual may fail to realize how much improvement they’ve actually made during their time working in the gym. For a coach, this can be detrimental because a client’s view of your talents and value are directly tied to their progress.Physical changes occur gradually, which makes it [...]

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October 11th, 2014

Workout of the Day In teams of two, alternating each movement, complete ten rounds of: Dumbbell Hang “Clusters” x 10 reps Burpees x 10 reps 300 Meter Run (Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a [...]

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October 10th, 2014


Workout of the Day A. DE Upper Body B. Against a 3-minute running clock, with 3-minutes rest between sets, complete 3 sets of the following for max reps of pull-ups: Row 300 Meters Wall Ball Shots x 20 reps Pull-Ups x Max Reps

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