SPORT: W10W3 Metabolic Hypertrophy II Kettlebell Front Squat x 5 reps Half Kneeling Landmine Press x 5 reps each side 300m Run Repeat for as many rounds as possible in 15 minutes.  Pull-ups x 5 reps Kettlebell Swings x 10 reps 250m Row Repeat for as many rounds as possible in 15 minutes Toe […]

SPORT: W10W2 Metabolic Hypertrophy I Trap Bar Square Walk Deadlift 6 reps Rows x 8 reps Pushups x 10 reps Shrugs x 10 reps Walk with the trap bar 35′ feet after each exercise. Repeat for as many rounds as possible in 15 minutes TRX Face Pulls x 12 reps Single Leg Box Squats x […]

SPORT: W10W1 Strength Trap Bar Deadlift from a deficit 3×5 Decline Barbell Bench Press 3×5 Dips 3×10* Close stance squats 3×10* Beach Work  *On these sets, we always keep 1-2 reps in the tank. That means we choose a weight that we can perform 12 reps, but we only do 10 PERFECT reps with it. […]

SPORT: W9W4 The GameDay Challenge The Office: The Garage Sale (Season 7, Episode 19) The memories, the candles, the cast asking Holly to marry them, Michael finally finding his true love, etc….  Kleenex please.  But in the end, when what should have been a joyous occasion, you, the viewer, are overcome with a sense of […]

SPORT: W9W3 Metabolic Hypertrophy II This is the last week of phase 2… It’s time to turn it up.  We call this the 2nd “feel good” workout of the week. Once you’re finished, you’ll feel amazing. Guaranteed. Again, just like during the last phase, we’re combining traditional resistance training and cardio to create a metabolic […]

SPORT: W9W2 Metabolic Hypertrophy I This is the last week of phase 2! We call this the “feel good” workout of the week. Once you’re finished, you’ll feel amazing. Guaranteed. Again, just like during the last phase, we’re combining traditional resistance training and cardio to create a metabolic hypertrophy workout. A little bit of pump. […]

SPORT: W9W1 Strength Day This is the last phase of week 2.. Records should be set! Today is all about strength… moving big weight. And by big weight, I mean weight that challenges you. That could be 100lbs or 500lbs. As I’ve said over and over and over again, strength is the foundation for everything. If […]

SPORT: W8W4 GameDay It’s GameDay…  The Office “Product Recall” – Season 3 Episode 20 I can’t think of any parallels between this episode and this week’s GameDay challenge. I just thought this episode was hilarious from start to finish – Jim impersonating Dwight, Kelly training the accountants, the press conference, Creed, etc.. I’m laughing out […]

  SPORT: W8W3 Metabolic Hypertrophy II We call this the 2nd “feel good” workout of the week. Once you’re finished, you’ll feel amazing. Guaranteed.  Again, just like during the last phase, we’re combining traditional resistance training and cardio to create a metabolic hypertrophy workout. A little bit of pump. A little bit of sweat. A […]