08.10.20

“Never let a good crisis go to waste.  It’s the universe challenging you to learn something new and rise to the next level of your potential.”-Tim Ferriss, Tribe Of Mentors.

Click here to sign up for our Return To Health Special for only $150 for 6 consecutive weeks of training with us!

Updated COVID-19 Safety

Fitness

1.squat 3 x 3 (add 5lbs from last week)

“Helen”

3 rounds for time of:

-400m run

-21 kettlebell swings #53m #35f

-12 pullups

*compare to 04.14.20

Performance & Sport

1.squat 3 x 3 (add 5lbs from last week)

“Helen”

3 rounds for time of:

-400m run

-21 kettlebell swings #53m #35f

-12 pullups

*compare to 04.14.20

Daniela_-134

04.14.20

“Some people choose to see the ugliness in this world.  The disarray.  I choose to see the beauty.  To believe there is an order to our days, a purpose.”-Dolores Abernathy, Westworld.

Day 29 shutdown.  We have some subs setup for real world objects for you to checkout below.

COVID-19 at home

3 rounds for time of:

-run for roughly 90 seconds

-21 odd object swings

-12 plyo-pushups

Level 1 HG

1.dumbbell or barbell floor press 10 x 5

2.strict press 10 x 3

3 rounds for time of:

-400m run

-21 kettlebell swings #53m #35f

-12 plyo-pushups

Level 2 HG

1.bench 5 x 5 @ 75% of 1RM on 04.03.20

2.strict press 10 x 3 @ 75% of heaviest last week

“Helen”

3 rounds for time of:

-400m run

-21 kettlebell swings #53m #35f

-12 pullups

*compare to 03.09.20

 

03.09.20

“Routine, done long enough and done sincerely enough, become more than routine.  It becomes ritual-it becomes sanctified and holy.”-Ryan Holiday, Stillness Is The Key.

Click here to join with us on our New Year New You Special for only $100!

Click here to donate to help send Coach Amy to the World Bench Press Championships in the Czech Republic!

Fitness

1.squat 3-3-3-3-3 work to challenging in 15 min.

“Helen”

3 rounds for time:

-400m run

-21 kettlebell swings #53m #35f

-12 pullups

*compare to 09.03.19

Performance & Sport

Hatch 19/24

1.squat 60% x 5, 65% x 5, 70% x 5, 75% x 5

2.front squat 60% x 5, 65% x 5, 70% x 5 (reps) x 2 (sets)

3 rounds for time of:

-400m run

-21 kettlebell swings #70m #53f

-12 bar muscle ups

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rscn3322

 

09.03.19

“People are like dirt.  They can either nourish you and help you grow as a person or they can stunt your growth and make you wilt and die.”-Plato.

Happy first day of school to our Charles County parents, children, and teachers!

Click here to support Iron Crab Barbell at USAPL Raw Nationals!!!

Fitness

1.deadlift 5-5-5-5-5 work to a heavy 5 in 15 min.

2.10 min. coach led gymnastics

“Helen”

3 rounds for time of:

-400m run

-21 kettlebell swings #53m #35f

-12 pullups

*compare to 07.09.19

Performance & Sport

1.deadlift 50% x 5, 60% x 3, 70% x 2, 75% x 1, 80% x 1, 85% x max reps in 25 min.

3 rounds for time of:

-400m run

-21 wall ball #20m #14f

-12 toes to bar

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DSCN4446

 

07.09.19

“The laborer deals with the land; physicians and doctors with the body, the wise man with his own mind.”-Epictetus.

Take advantage of our Beat The Heat Summer Special today!

Fitness

1.squat 5 x 5 (add 5lbs from last week)

“Helen”

3 rounds for time of:

-400m run

-21 kettlebell swings #53m #35f

-12 pullups

*compare to 08.18.18

Performance & Sport

1.squat 5 x 5 (add 5lbs from last week)

3 rounds for time of:

-400m run

-21 kettlebell swings #70m #53f

-12 toes to bar

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FSCN4629

 

08.18.18

“A straightforward, honest person should be like someone who stinks:  when you’re in the same room with him, you know it.”-Marcus Aurelius, Meditations.

Sport & Performance

1.jerk work to a heavy single in 12 min.

2.power clean work to a heavy single in 12 min.

for time:

-30 bar muscle ups

Fitness

1.power clean work to a heavy single in 12 min.

2.split jerk work to a heavy single in 12 min.

“Helen”

3 rounds for time of:

-400m run

-21 kettlebell swings #53m #35f

-12 pullups

*compare to 06.28.18

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RSCN2097

Universally scaleable.  In workouts or in drills.

06.28.18

Sport & Performance

Smalov Jr. 12/12

1.squat 3 x 10 + lbs.

**by feel add or reduce weight with the guide below:

-if you failed any reps or could not complete all sets and reps within the time period reduce weight by 5lbs

-if all sets were tough but doable add 5-10lbs.

-if all sets were easy add 10-20 lbs.

4 rounds for time of:

-200m run

-21 kettlebell swings #70m #53f

-15 handstand pushups

-9 alternating leg stationary lunge

Fitness

1.squat 3 x 5 @ 90% of heaviest 3 done on Monday

“Helen”

3 rounds for time of:

-400m run

-21 kettlebell swings #53m #35f

-12 pullups

*compare to 03.29.18

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Just a swangin’.