Workouts

Today's over-forty population thrives on competition, and Olympic weightlifting is a perfect outlet. Here's a safe, effective program.
A simple to follow, scalable training routine, 3 days a week, 3 months, designed for the mature athlete.
A 4-week program that puts you on a simple and effective path to serious gains.
Just because you're over 40 doesn't mean you have to give up on your fitness goals.
This 12 week training program is designed for beginner, intermediate, and advanced users. It makes you sweat at any level and combines bodyweight, yoga, and kettlebell exercises.
Working out as a team will not only push each member to build their fitness, but enhance teamwork and camaraderie.
This is it, the final day of 360 days of workouts from one of the more innovative coaches out there, Greg Walsh. It's been a heck of a journey.
Only count reps in which the mace handle moves parallel to the floor. Tuck your hips, tighten your guts, and keep the mace close to you.
Stay organized and powerful, with full focus and violence of action put into each rep. Weakest lift in the complex governs weight.
Choose most challenging variation possible in each round, and be ready to move when rest clock ends; Hustle, work hard and get out what you put in.
Match pace with the quality of movement, and vice-versa. Keep rest short and specific, and do not allow movement transitions to become rest periods.
Hunt the work, don’t attempt to avoid it. Transition quickly, move aggressively and don’t stop for more than a quick breath.
“Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously.
Tire smash: In order for hitting a tire with a hammer to be more than a novelty, it needs to be performed with power, precision, and fluidity.
Set-up, bracing, order of operations, and violence of action will all equally govern the success of this drill.
Sled drag is a full-body movement- brace up, drive power from your midline, and take short, hard steps. Soft equals sketchy, and, slow.
Pace does not change the range of motion or mechanics of movement. Breathe deliberately, hustle with quality, and finish quickly.