December 5, 2016 - Monday


You will soon be receiving an email with a detailed breakdown of the next cycle. Here are some of the highlights:

  1. Hypertrophy/Bodybuilding dedicated day


    Other than the goals of literally everyone walking into a gym being to "tone up and look good naked" this is the stuff that creates durability in your joints and improves movement patterns. Whatever you do, try to make it on these days.'s worth it.

  2. Improving your aerobic base. So we gotta get on the same page with our vocab words...

    Aerobic comes from a Greek word meaning "air." It is used here to refer to aerobic energy which means energy produced with oxygen. We have one aerobic system as opposed to two anaerobic systems. This is the exercise that improves (or is intended to improve) the efficiency of the body's cardiovascular system in absorbing and transporting oxygen i.e. sustainable, repeatable type efforts. Now here's why you give a crap: having a developed aerobic system will ensure longevity in sport and improve all other aspects of fitness. You  earn the right to perform at higher efforts by proving your ability in longer pieces. The coolest part about those longer, less "intense" AMRAPs? You feel GOOD during, immediately after and for a long time afterwards. Who doesn't like getting fitter without hating your life as much?


    Starting to tap into the "shitty shit shits." That's right folks, we're cursing in public. Shocker. 


    So let's say I ask you to do do something for 60 seconds at 100% - literally everything you've got. That's a really, really high effort! 100% will leave you smoked for a little bit (a long bit if you've been doing this for awhile). Now let's say I ask you to do something for 3 minutes at 100% effort - everything you've got. True or false: the 100% effort you put forth on the 60s test will be the same pace as the 3 minute?

    Not a trick question. You know it won’t be! But the coolest part about understanding how to PROGRESS energy system training? If you do it right, and add a little at a time, with just a little understandng of what you’re doing…over time that 3min effort can be just as fast as your original 60s. Rinse and repeat. Get fit af.

  4. Skills on skills on skills

    Fitness, broadly defined, means improving your ability to do stuff. We’re going to build on the skill and strength that we’ve been set up for the past few weeks with specific aspects of the movements that give us headaches: pullups, toes to bar and ring muscle-ups to name a few. On these days there will be a dedicated part of the movement we focus on with the goal of bringing all those pieces together by the end of this and the next cycle.

  5. Extra Credit

    For those of you who are truly interested in taking your abilities to the next level, there will be some “extra credit” programmed on some days. Anything from skill work, to some accessory work to mobility that if you commit to, will absolutely help you progress. I encourage everyone to take advantage of these opportunities and see how you improve over the next few weeks.

After you receive the programming email and read it through, please feel free to ask questions in class to benefit your fellow members or email


Seated Strict Press 8-10 reps x 4 sets
Every 4min x 5 sets @ HARD effort:
10 Deadlift 135/95
10 Burpee
15 Hard pulls on erg


A. 90s/leg C&R Hamstring stretch on pole
- Contract 10s and relax at least 3 cycles per leg

B. Accumulate 2min in Pullup Lock-off position with hollow body
- Lock-off is the top of the pullup with chin over bar and body in hollow position
- Scale to a Barbell with feet on the ground or toes turned under