Congratulations, Yash Patel!

Super pumped to see these results from our clients! Training steadily since March, Yash Patel has crushed his goals!  Note that it didn’t happen overnight, heck it didn’t happen over three months. Yash achieved his results by patient, smart, and consistent work over 10 months! If you take a look at the graph, note how…

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January 2, 2020

Strength: Speed, Maximal ESD: Alactic MOBILIZE + INTEGRATE 500 M Row (before class starts) Sympathetic Breathing Protocol Bent Over Lat Stretch (10 each arm) + 20 Scapula Chinups Couch Stretch (30 sec each leg) + 20 Air Squats Kettlebell Romanian Deadlift Stretch Cycle (3 positions 3x) + 20 Russian Kettlebell Swings 5 Drop Catch Fast…

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January 1, 2020

Strength: Speed Strength, Power ESD: Aerobic MOBILIZE + INTEGRATE 500 M ROW (before class starts) Sympathetic Breathing Protocol PVC Pass Throughs (20 Back and Forth) + 20 Dumbbell Strict Press (light) Bretzel 5 each side + Wall Facing Medball Tosses (20, alternating) Kettlebell Romanian Deadlift Stretch Cycle (3 positions 3x) + 20 Russian Kettlebell Swings…

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December 31, 2019

Strength: Maximal ESD: Long Aerobic MOBILIZE + INTEGRATE 500 M ROW (before class starts) Sympathetic Breathing Protocol Couch Stretch (30 sec each leg) + 20 Air Squats Bent Over Lat Stretch (10 each arm) + 20 Scapula Pullups Kettlebell Romanian Deadlift Stretch Cycle (3 positions 3x) + 20 Russian Kettlebell Swings Plank Shoulder Cirlces (10…

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December 30, 2019

Strength: Speed Strength ESD: Alactic MOBILIZE + INTEGRATE 500 M Run (before class starts) Sympathetic Breathing Protocol PVC Pass Throughs (20 Back and Forth) + Jog in Gym DNB x2 Bretzel 5 each side + Wall Facing MB Tosses (20, alternating) Goblet Half Kneeling Tuck with Forward Shift (10 each leg) + Carioca with High…

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December 28, 2019

Strength: Power, Speed Strength ESD: Aerobic Sympathetic Breathing Protocol 2rds NFT: 200 m row, 5 B2B MB Passes, 10 Russian Kettlebell Swings /10 American Kettlebell Swings, 10 Plank Shoulder Taps, Monster Walks All Levels A. Split Stance Anti Rotation Medball Lateral Wall Toss 5 sets of 8 L 8 R Rest 1 minute. White B. Hang Squat…

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December 27, 2019

Strength: Speed, Speed Strength, Power ESD: Alactic Sympathetic Breathing Protocol 2rds NFT: “A Skip” Down + “B Skip” Back, 10 Russian Kettlebell Swings /10 American Kettlebell Swings, 10 Scap Chinups/3-5 Strict Chinups, 4 Drop Catch Fast Feet for 5 seconds. All Levels A. 10 meter Partner Resisted Accelerations 2 sets of 4 intervals. Rest 1 minute…

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December 26, 2019

Strength: Maximal ESD: Glycolytic Sympathetic Breathing Protocol 2rds NFT: 200 M Row, 30 Single Unders, 5 Pushups, 5 Ring Rows, Side Facing Box Formations All Levels A1. Bench Press; 30X1 4 sets of 5 No rest. Increase weight each set. A2. 2 Point Dumbbell Row; 31X1 4 sets of 8 L 8 R Rest 1 minute.…

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December 24, 2019

Strength: Maximal, Speed Strength ESD: Aerobic Sympathetic Breathing Protocol 2rds NFT: 10 Rotational Ball Slams (Alternating), 10 Plate Death March, 20 Mountain Climbers, Forward Facing Box Formations All Levels A. High to Low Banded Wood Chop 4 sets of 6 L 6 R Rest 1 minute. B. Single Leg Barbell Romanian Deadlift; 31X1 4 sets of…

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December 23, 2019

Strength: Maximal, Speed ESD: Glycolytic Sympathetic Breathing Protocol 2rds NFT: 30 Single Unders, 10 Scap Pullups / 3-5 Strict Pullups, 10 Goblet Squats, 20 Mountain Climbers, SF Box Formations All Levels A1. Countermovement Vertical Jump; TNG 4 sets of 6 *No rest and reset between each jump. Rest 30 seconds. A2. Strict Pullups Option 1: Neural…

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