March 19, 2020

FLATTEN THE CURVE – WORKOUT 3 Warmup 5 minutes easy running Sympathetic Breathing Protocol 10 Cat Camel – 10 Jumping Good Mornings 10 Plank Shoulder Circles – 10 Pushups 10 Alternating Quad/Hip/Hamstring Flow – 20 Air Squats 5 Drop Catch Fast Feet for 5 seconds ESD “Death by Burpees” Min 1: 1 Burpee Min 2:…

Read More

March 18, 2020

FLATTEN THE CURVE – Workout 2 Warmup 5 minutes easy run. Sympathetic Breathing Protocol 10 Plank Shoulder Circles – 10 Plank Shoulder Taps, alternating. 10 Alternating Quad/Hip/Hamstring Flow – 10 Air Squats 5 Drop Catch Fast Feet for 5 seconds. Strength A.  10 minutes EMOM (Every minute on the minute) 30 seconds in Frog Stand.…

Read More

March 17, 2020

Over the next two weeks, I’ll be releasing videos featuring workouts you can do at home or outside to help you all maintain your fitness (and sanity) while we all do our part to mitigate the spread of COVID-19. Without further ado: FLATTEN THE CURVE Workout 1 Warmup 5 minutes easy running. Sympathetic Breathing Protocol…

Read More

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…

Read More

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…

Read More

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…

Read More

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…

Read More

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…

Read More

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…

Read More

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…

Read More