Gain Muscle

7 November 2018 Warm-up:  3 Rounds:300/ 200m Row, 8x Goblet Lunges, 10x Russian KB Swing, 12x Good Mornings with KB on Back. Strength: Deadlift :... Read More

6 November 2018 Warm-up: 800m Run to W. Alabama, 3 Rounds: 16x Alt. Arm DB Push Press, 12x Slamball Strength: Push Jerk : 5×4 5-10#... Read More

5 November 2018 Warm-up:  3 Rounds, Block Run, 16x Jumping Lunge, 10x V-up, 12x Goblet Squats. Strength: Front Squat: 5×4 5-10# Heavier than last week.... Read More

3 November 2018

2 November 2018 Warm-up:  Eastside Lap or 1500m Row, 4 Rounds: 5x Pull up, 10x Push up, 15x Air Squat. Strength: Close Grip Bench Press:... Read More

1 November 2018 Warm-up:   3 Sets: Block Run, 10x Goodmorning (empty barbell), 10x Thruster (empty barbell), 10x Russian KB Swing, Please don’t drop empty... Read More

31 October 2018 Warm-up:  500m Row, 3 Rounds: 10x Push up, 20x Mt. Climbers, 5- Burpee pull up. 500m Row Strength: Push Jerk:  5×4 5-10#... Read More

30 October 2018 Warm-up: Block Run, then, 3 Rounds:  Lunge from turf to pull-up rig, 10 Scap Hollow Rocks, Bear crawl to turf. Run Block.... Read More

29 October 2018 Warm-up:   W. Alabama and Back then, 3 Rounds: 12x Goblet Squat, 5x Burpee broad jump, 20x Speed skaters. Strength: Front Squat:... Read More

28 October 2018 Park at Memorial Park in the Cycling Loop Parking Lot  – S. Picnic Loop http://www.memorialparkconservancy.org/visit/memorial-park-map.html Start running the loop and stay to... Read More