Momentum

  Monday (pm) / Wednesday (am) Monday (pm) - Wednesday (am) A: Box Squat 4 x 12-15 A2: Barbell RDL 4 x 8-12 B: Barbell Bench Press 4 x 8-12 B2: Lying Powell Raises 4 x 8-12 C: Push Up 4 x 8-16 reps C2: Skin the Cat 4 x 6-10 C3: Kb Swing 4 x 15-20   Wednesday (pm)... [Read more]

Gymnastics – May Strength A: False Grip Hang A2: Ring SupportAccumulate 2–3 min each B: Ring Chin Up4 x 3,3,2B2: Box Dip4 x 5,4,3,3 – Add reps each week C: Archer Ring Row10 repsC2: DB Bicep Curl8 to 10 reps Workout Baby MU (Rings) Push Up Jumping C2B Pull Up Weighted Sit Up Conditioning Min 1: BMU / RMU2: C2B Pull... [Read more]

    Second CrossFit Cycle 2025     Week 6     You should never stay at the same level. Always push yourself to the next. You did not wake up today to be mediocre. Action is the foundational key to all success.   See you at work.   Monday - Strict Press + Snatch  Tuesday - Back Squat +... [Read more]

    Second CrossFit Cycle 2025     Week 5    You have to think about it before you can do it. The mind is what makes it all possible. The only bad workout is the one that didn’t happen. Don’t be afraid of failure. This is the way to succeed.   See you at work.   Monday - Strict... [Read more]

    Second CrossFit Cycle 2025     Week 4    The difference between the impossible and the possible lies in a person’s determination. When you have a clear vision of your goal, it’s easier to take the first step toward it. When I feel tired, I just think about how great I will feel once I finally reach my... [Read more]

  Monday (pm) / Wednesday (am) Monday (pm) - Wednesday (am) A: Heels Elevated Barbell Back Squat   4 x 10,8,6,15 :45 seconds rest as a maximum B: Push Up 4 x 10,8,6,15 :45 seconds rest as a maximum C: Bulgarian Split Squat 4 x 6-8 each leg C2: Ring Row 4 x 20-30 second pause at top + Max reps... [Read more]

This 6 weeks of StrongCon the strength is working with a basic High to low rep scheme with increasing weight as the reps decrease! This way we hit all the bases, hypertrophy and pure strength! You have 3 weeks where the reps decrease on a sliding scale l and then back up to the high reps and down the scale... [Read more]