Dad's Day

Happy Father’s Day to all you amazing Dads out there!!
Thank you for all you do for all of us!



Teams of two run as many meters as possible in 30 minutes, alternating one running at a time. The teammate not running must complete a buy-in before switching. The buy-in is a decreasing ladder of 20, 16, 12, 8, then 4 reps of the following four movements:
Wtd. Lunge (65/95 back rack)
Dumbell bench press (30/45s)
GHD sit ups
Kettlebell swings (35/53)
Once both athletes have finished the ladder they can both run at the same time.

Nordic Curls

My hammies (and calves) are cramping just watching this video! That was some intense posterior leg work today! Funny thing; Anthony (featured in the foreground of this video—Vivienne is in the background) was visiting today, and the last time he was here was the last time we did Nordic Curls!!


3 Sets:
2 Push Jerk (3 second eccentric)
6-8 Nordic Curls
50’ Heavy Sled Push

Teams of 2:
3 Rounds:
1k Row
50 Hang Power Snatch (75/55#)
30 Bar Facing Burpees