Saturday May 9, 2020

Join us at the gym or at home for Zoom Yoga with Heather! Click here to get your mobility on!




10 Rounds For Time:
200 Meter Run
1 Power Snatch (155/105)
3 Bar Muscle-ups
5 Strict Handstand Push-ups



Double Dumbbell Clusters
200 Meter Run


*Kicking off the weekend with a descending rep couplet workout
*The big movement on paper is the double dumbbell cluster, also referred to as a squat clean thruster
*This is one of the most effective movements out there, as it requires us to work through a very large range of motion
*After each round of clusters, you’ll complete a 200 meter run
*We expect this workout to take around 15-20 minutes to complete
*In the start of each clean, touch one head of the dumbbell to the ground
*Squat clean the weight and drive it overhead with no re-bend of the knees
*We’re ideally choosing a moderate set of dumbbells that allows you to complete 10+ reps unbroken when fresh
*Understanding that everyone has different weights available at home, there are some other option
*Heavier Weight Option: Complete 4-5 Reps Per Round (Reduces Reps From 55 to 40-50)
*Lighter Weight Option: Complete 6-8 Reps Per Round (Increase Reps From 55 to 60-80)
Click Here to see a demo of the double dumbbell cluster
*250 Meter Row or Ski
*500 Meter Bike Erg
*12/9 Calorie Assault or Echo Bike
*20/14 Calorie Schwinn Bike
*20 x 10 Meter Shuttle Runs
*Single Dumbbell Clusters Video
*Barbell Clusters Video
*Medicine Ball Squat Clean Thrusters Video
*Squat Clean Wallballs Video
*Odd Object Clusters Video
*In the double dumbbell clusters, it’s all about staying connected to the weight
*The goal here is to get as much of the dumbbells in contact with the body in the clean and while standing up the squat
*The better contact we have with the weight, the more secure it is and the more powerful we can be getting the weight overhead
*The opposite is true for running, as keeping the foot in contact with the ground for a long time likely means we are “heel striking”
*This can slow us down and take it’s toll on the joints
*Pull the foot up off the ground quickly like you’re running on hot pavement
*Less time in contact with the ground and more pulls can lead to more efficient running
*The first 5 rounds of the workout will feel very dumbbell heavy, as 40 of the 55 total reps take place from rounds 10-6
*With a lot of dumbbell reps, consider slowing down your runs to allow for more consistent movement on the clusters
*Taking a quick break at the halfway point of each set can also be beneficial
*When you get to the round of 5, you only have 15 total dumbbell reps remaining
*At this point in the workout, see if you can increase your pace on 1 of the 2 stations
*This could mean slightly speeding up your runs or cycle time through the clusters


Running Line Drills

High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet

DEMO VIDEO: Click Here

Single Dumbbell Warmup

30 Seconds Each Side

Performed with Lighter Weight:
Hang Power Clean
Front Squat
Strict Press

Body Armor

3 Giant Sets:
50′ Single Arm Overhead Walking Lunge (Right)
15 Single Arm Deadlifts (Right)
50′ Single Arm Overhead Walking Lunge (Left)
15 Single Arm Deadlifts (Left)


*Working some one sided action in today’s Body Armor piece
*The goal here is to move directly from one movement to the next without sacrificing quality of movement
*Choose a weight that is challenging, but allows you to complete the 50 feet and 15 deadlifts unbroken
*You have the option to increase weight each round or stay the same across
*The back knee should hit the ground in the bottom of each rep
*The hips should reach full extension at the top before stepping forward with the opposite leg
*Hold the dumbbell in one arm on the outside of the body with a more narrow stance
*Only one head of the dumbbell needs to make contact with the floor


Single Arm Overhead Walking Lunge: Video

Single Arm Deadlifts: Video




“The purpose of pain is to move us in action, not to make us suffer.”

~Tony Robbins

Pain gets a bad rap. Not in our world.

If we can frame pain for what it is, action for the betterment of ourselves, we redefine what this feeling means to us. As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain.

We recognize to do anything great, it’s going to be uncomfortable. Our body is going to resist it – change is hard. Change all too often has plenty of pain involved.

What pain is not however, is suffering. Pain is a feeling, where suffering is a state of mind. Those that can endure pain and value it for the heights it pushes us towards, will reap the benefits. If we fall into the trap however of emotionally despising it, we’ll naturally avoid it. And it’s the daily reaction to this pain that compounds to dramatically different results over time.

Pain is mandatory, suffering is optional.

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