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“Nakuona”

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It’s Swahili, and it translates to “I see you”. I see you for who you are. The effort you put forth. The support you lend to others. I see you for the paths you are willing to forge on your own. The growth you experience through your own trials, and the encouragement...

Monday, May 14th, 2018

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Strength Deadlift (conventional) 10 minutes EOMOM 2 x 3 @80% 2 x 2 @85% 1 x AMRAP @60% Conventional 3:00 on, 1:00 off (4 rounds) 20 alternating DB snatch 50/35# 10 Burpee box jumps 24/20" AMRAP 30' shuttle sprints

Thursday, May 10th, 2018

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Strength Power Snatch EMOM for 10 Rounds 1 Hang Power Snatch @70% Conditioning 12 Minute Partner AMRAP 16 KB Swings (American) 24/16 8 Box Jump Overs 24/20" 24 Wall Balls 20/14

Tuesday, May 8th, 2018

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Strength  EOMOM for 5 Rounds Bench Press 0, 2: x4 @ 75% 4, 6: x2 @80% 8: amrap @60% Strength 15-12-9-6-3, reps for time of: Burpees Toes-to-Bar 40 Double Unders

Confidence.

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When I first looked into joining The Athlete Lab or as the members call it, TAL, all I wanted was to prepare for the fire department physical test. However, I ended up gaining a lot more than I expected. Let me tell you how. The fabric of our community rests with each...

Monday, May 7th, 2018

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Strength  EOMOM for 5 Rounds Back Squat 0, 2: x4 @ 75% 4, 6: x2 @80% 8: amrap @60% Conditioning 30 Seconds on, 30 Seconds off (5 Rounds, rotating EMOM) Pull-Ups Push-Ups Air Squats Abmat Sit-Ups Assault Bike

Friday, May 5th, 2018

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Strength Tempo Close Grip Bench Press (3-1-1) 5 x 2 @55% Conditioning  15 minute for AMRAP of: 50-ft. handstand walk 100-ft. walking lunge

Thursday, May 3rd, 2018

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Strength 5 Rounds (NFT) 3 Box Squats @55% immediately into 3 broad jumps (for distance) Conditioning  15 minute for AMRAP of: 50-ft. handstand walk 100-ft. walking lunge

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