“Mother” load!

Tuesday, May 7, 2013


Super rack w/band
Ankle mobility w/band
Monster walks


4 x 2 1 ¼  Front Squats

Notes:  Stay tight in your core at the bottom while using the bounce to propel yourself upwards!  These are 2 reps of 1 ¼ Front Squats.

Classic Conditioning:

15 Wall ball shots, 20/14
30 Pull ups
15 Wall ball shots
30 Box jumps, 24/20
15 Wall ball shots
30 Ring dips
15 Wall ball shots
30 Kettlebell swings 1.5/1
15 Wall ball shots
-20 minute cap-

Advanced Conditioning:

20 Wall Ball shots, 20/14
40 Pull ups
20 Wall Ball shots
40 Box Jumps
20 Wall Ball shots
40 Ring Dips
20 Wall Ball shots
40 Kettlebell Swings, 32/24
20 Wall Ball shots
-20 minute cap-

Cool down:

3 rounds for quality:
10-15 GHD Sit ups
10-15 Good mornings (barbell)


Last week, Coach Chris wrote about the dangers of consuming diet soda.  I know people who still struggle with this habit.  Sweet, bubbly, and deliciously void of any nutritional value, we can at least agree on the fact that diet sodas are anything but “healthy diet” compliant.  What to do?  Kombucha on the other hand satisfies the sweet (with a gentle hit of tang) and the bubbly and boasts all sorts of positive benefits.  I’ve been concocting and consuming my own for about a year now.  While I’ve never been a diet soda drinker, I find kombucha refreshing and a great little pick me up in the afternoon.  It’s been around for thousands of years and is said to promote everything from liver detoxification, joint health, probiotic benefits, and immune system benefits.  Whether you buy into it or dismiss it as a “hippy” drink, it’s certainly better than the “liquid lab libation” you’re hooked on.

To further your curiosity…..benefits of kombucha.

How to make your own kombucha.



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