1. Friday 01/10/2020

    Friday: Silverback Primer 3 Sets For Quality: 5 Tempo Ring Rows 10 Front Rack Reverse Lunges :20 Second Front Squat Hold Box Front Squats (in class) On the Minute x 10: 2 Box Front Squats Push Press 4 Sets of 6 Rest 2 minutes between sets. This is ou…Read More

  2. Monday 12/30/2019

    Monday: Silverback Primer 3 Sets For Quality: 10 Jerk Grip Overhead Walking Lunge Steps 10 Bent Over Rows Back Squat Waves (Week 4/4)Set 1: 6 Reps Set 2: 4 Reps Set 3: 2 Reps 3 Minutes Rest Set 4: 6 Reps Set 5: 4 Reps Set 6: 2 Reps 3 Minutes Rest Set…Read More

  3. Tuesday 12/17/2019

    Tuesday: Strict Gymnastics 0:00-5:00 3 Deficit Strict Handstand Push-ups :15 Second Hanging L-Sit 5:00-10:00 3 Deadstop Handstand Push-ups 6 Strict Toes to Bar 10:00-15:00 3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down) :15 Seconds Freestandin…Read More

  4. Monday 12/16/2019

    Monday: Silverback Primer 3 Sets For Quality: 8 Suitcase Deadlifts (Each Side) 12 Double Kettlebell Front Rack Step-ups (6 Each) Aim is to better last week. We repeat primers on the second week, with a new set on the third week. For a video overview …Read More

  5. Friday 12/13/2019

    Friday: Silverback Primer3 Sets, For Quality: 10 Glute Bridges :15 Seconds Single Legged Glute Bridge Hold :30 Seconds Front Rack Hold :45 Seconds Plank Hold Week #1 of 2 in this set. let's build upon this next week. Pausing Front Squat On the Minute…Read More

  6. Thursday 12/12/2019

    Thursday: Warmup: (in class) EMOM 6 1 Curtis P Curtis P= power Clean, 1 front rack lunge each leg, 1 push press. *building to AHAP CONDITIONING: “Date Night” For time: (25min cap) 1 round of Cindy 2 Curtis P’s 2 rounds of Cindy 4 Curtis P’s 3…Read More

  7. Wednesday 12/11/2019

    Wednesday: Strict GymnasticsFor a video overview on the flow of Strict Gymnastic sessions, click HERE. 0:00 - 6:00 :20 Second Wall-Facing Handstand Hold 2 Strict Ring Muscle-ups (Or Banded Strict) 6:00 - 12:00 1 Strict Chest to Bar Pull-up + 15' Hand…Read More

  8. Tuesday 12/10/2019

    Tuesday: Silverback Primer 3 Sets: 5 Inchworms 200' Single Arm Overhead Carry (Change Every 50') First of two iterations, with the second being a week from today. We will typically be completing strict gymnastic work on Tuesday's, but with the 10RM P…Read More

  9. Monday 12/09/2019

    Monday: Silverback Primer 3 Sets For Quality: 8 Suitcase Deadlifts (Each Side) 12 Double Kettlebell Front Rack Step-ups (6 Each) Week #1 of 2 with this set. Let's set the baseline today, and build upon these weights next week. Back Squat Waves (Week …Read More

  10. Wednesday 11/27/2019

    Wednesday: Silverback Primer 3 Sets Each Side: 7 Single Arm Dumbbell Bench Press 7 Single Arm Dumbbell Bent Over Row Pausing Overhead Squat (in class) 5 Sets of 1 every 90s *10 Second Pause in Bottom *Build to a moderate load. Conditioning (in class)…Read More