Workout of the Day Posts

Wednesday, March 20, 2019

Sling Shot Bench

AMRAP in 12 min
50 Row for Cal
12 Push Press
12 C2B

Tuesday, March 19, 2019

Front Squat

Front Squat Challenge
3 x max reps

3 Sets:
12 KB Romanian Deadlift
12 KB Weighted Step Up

Cash Out
Single Leg Glute Bridge
3 x 20

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Which lift variation is going to be easier on your knees when dealing with knee pain? Let’s turn to some simple science to find out.? . When you descend into a squat, we can freeze frame it at the parallel position to calculate how the position of the knees to determine the length of the moment arms (the distance from the vertical line of gravity pulling down on the bar to the joint in question – in this case the knee joint)?? . When we compare a front squat to a back squat, the more upright torso of the front squat means the knee must move further forward over the knee and create has a longer moment arm for that joint – meaning more torque comparatively is placed on that part of the body.????? . This means the front squat will often place more force on the structures of the knee (like patellar or quad tendon or compression on the back of the knee cap) meaning the back squat will be better tolerated by those who are currently dealing with and rehabbing their knee pain (assuming you’re squatting relatively the same weight in both lifts)? . If you currently have knee pain and want to learn how to screen your injury to find out WHY you have pain, what specific knee injury you’re dealing with & how to kick start the healing process, check out the blog article linked in my bio!?? . Final thoughts: don't be a tough guy and push through knee pain, that will only make things worse. For some, even changing to a back squat will still bring out pain. For healthy athletes without any history of knee pain, any of the technique variations should be easily tolerated and are safe to perform granted good technique and proper programming is used.?? . Thank you @3d4medical & their app Complete Anatomy for the visual of the back today.?? ____________________________________________ This is the 96th #SquatUclub eligible post. Remember from here on out – “like,” & comment using the hashtag #squatUclub within 60 seconds of a new post going up and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). TURNING ON post notifications at the top of my profile (click the •••) will help you be first in line each day!

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Monday, March 18, 2019

6 Rounds
10 Deadlift
20 D Ball Weighted Lunge
40 DUs / 300m Row

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Do you jerk the bar off the ground when deadlifting? This quick pull off the ground can often place excessive force on the smaller structures of the spine and lead to back injury. The quick movement can also place excessive stress on the bicep tendon of the arm if using a mixed grip like the lifter here.? . This week I teamed up with powerlifting coach Boris Sheiko (@Borissheiko) to help you fix this technique fault. Borris teaches that jerking the bar from the ground is often a problem seen with athletes fail to create sufficient stability and tension in their body before starting their pull which can lead to a loss of control over the barbell and potential injury. While some elite atheltes can get away with this fast movement, many cannot.?? . Instead, as you bend down to pick up the bar, pre-load the muscles of your back (like your big lat muscles) along with your glutes and hamstrings. Take a big breath and brace your core as if you’re about to get punched in the stomach to increase your intra-abdominal cavity pressure to stabilize your spine – then start your pull smoothly. Boris Sheiko coaches his athletes that the barbell should only be accelerated after starting with a smooth and controlled pull from the floor.? . Notice the difference in stability during the first few inches of the lift between the two examples. By increasing tension throughout your entire body prior to moving the bar you neurologically prime your body to move efficiently and safely.??????? . Thank you to Boris Sheiko @Borissheiko for helping put together this post and to @3d4Medical with their app Complete Anatomy for the visual of the body.?? _______________________________________ This is the 149th #SquatUclub eligible post. Remember everyday – “like,” & comment using the hashtag #squatUclub within 60 seconds of a new post going up and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). TURNING ON post notifications at the top of my profile (click the •••) will help you be first in line each day!

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Sunday, March 17, 2019

Happy St. Patricks Day!

Strict Press
3 x 8 reps
All at the same weight

15- 12 – 9 – 6 – 3
Dumbbell Hang Clean & Jerk
Prowler Push

Saturday, March 17, 2019

Happy St. Patricks Day!

Strict Press
3 x 6 – 8 reps

15 – 12 – 9 – 6 – 3
Dumbbell Hang Clean & Jerk
3 lengths Prowler Push

Friday, March 15, 2019

For total time:

3 rounds of:
10 snatches 95/65
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest period

Thursday, March 14, 2019

Partner WOD

1200m Row Relay

16 Rounds
6 Box Jumps
6 Sand Bag Shoulder Clean

1200m Row Relay

Wednesday, March 13, 2019

Hang Power Clean

For Time:
15 Power Cleans
21 Ring Dips
12 Power Cleans
15 Ring Dips
9 Power Cleans
9 Ring Dips

Tuesday, March 12, 2019

Deadlift off Blocks

AMRAP in 6 Minutes:
12 Russian KB Swings
6 KB Goblet Squat

Monday, March 11, 2019

3 Rounds, 1:00 at each station:
Pull Ups
Hang Squat Clean
Push Jerks
Burpee Box Jump Overs

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Here’s a visual difference between active and inactive shoulders: . Because you may read my posts talking about the importance of keeping your shoulders engaged in a handstand, but may not full grasp the reasons. ••• ? Active shoulders allow you to fight gravity by “pushing the floor away”, setting yourself up in a much stronger, more stable position that’s easier to hold. . ?When your shoulders are lazy, gravity is pulling your full bodyweight down to the floor, making the handstand really stressful & difficult, because you feel like you’re “sinking” to the floor and can’t stay upside down. . There’s nothing on your body working to keep you up ?????. ••• ?Active shoulder promote an active body naturally. . When you tell yourself to “push the floor away”, I guarantee that every muscle on your body (or most) will engage naturally, without you having to necessarily think about them. . You want a tight handstand, because it’s easier to control especially when adding movement like in handstand walks), because each of your muscle groups are effectively contributing to a strong position, distributing the workload evenly. . ?You can’t have active quads, glutes, or abs with lazy shoulders. It just doesn’t work like that. . Lazy shoulders are a symptom of a much bigger issue- LAZY BODY. . A loose, inactive position will be incredibly hard to control & hold upside down, and if you’re training this way, I would bet big ? that you’re not having any success. ••• ??Questions on training inversions with an active shoulder? ••• #BreazealGymnastics . . . . . . #Handstand #HandstandHold #ShoulderWorkout #HomeWorkout #Gymnastics #Fitness #AustinTx #AustinFit #Hiit #Parkour #Calisthenics #Yoga #YogaPose @austinfit @yoga @flo @handstandnation

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Sunday, March 10, 2019

Hanging KB Bench
4 x 10

4 Rounds, :40on/:20off
Ring Dips
Toes to Bar
Laps Sled Drag

Saturday, March 9, 2019

5 Rounds
400m Row
20 Alt. SL Squat
5 Power Snatch

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?????Kettlebell swinging the bar?????? Do you have issues kicking the bar out in front of you? It’s likely because you’re initiating your extension too late or too early. The athletes that extend too late typically “hitch” & the athletes that extend too early tend to have a hop forward & a lot of bar crashing. I talk a lot about “finishing like it’s a backflip” like most top athletes do- but this can only work if your under phase is dialed in at the right time so the power is directed the right way! – Fix: I would spend a lot of time doing “slow snatches” at 50-70% speed & a lot of hang snatch variations to try to find the proper rhythm. Video’ing yourself from a side or a 45 degree angle is also very helpful for feedback to see if you’re hitting those positions. Thanks to @hookgrip for the second video also! – Tag a friend who might enjoy this!

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Friday, March 8, 2019


For time:
200-ft. dumbbell overhead lunge 50 dumbbell box step-ups
50 strict handstand push-ups 200-ft. handstand walk
Time cap: 10 minutes

Scaled: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box, perform front- rack lunges, 5-in. elevated strict HSPU and bear crawl Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl

Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box, perform overhead lunges, strict HSPU and handstand walk Girls use 20-lb. dumbbell and 20-in. box, perform overhead lunges, strict HSPU and handstand walk

Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk
Women use 20-lb. dumbbell and 20-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk

Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl
Women use 10-lb. dumbbell and 16-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl

Thursday, March 7, 2019

Back Squat
5 x 5

Teams of 2, 5 Rounds each of:
5 Sandbag Cleans
1 Lap Sandbag Carry
10 Sandbag Squats

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HIGH vs. LOW BAR ????? . To HIGH-BAR or to LOW-BAR? That is the question?? . Humans come in all shapes & sizes. It makes sense that different squats will feel more or less comfortable for different people ? . ?? B A R P A T H: . The most efficient way of squatting is by lifting the weight in a vertical line up & down over the mid-foot ? . Back Squat BAR PATH: . If you feel more comfortable staying fairly upright in a squat, a higher bar position will tend to be more efficient for you ?? . Conversely, if you find that leaning forward is more comfortable while squatting, the low-bar position will likely suit you better ?? . High-bar + Forward lean = weight over the toes (like a ‘good morning’) ?? . Low-bar + Upright = weight over heels ? . Both of these positions are inefficient when squatting & are more likely to put you off-balance during the lift…???? . So, play around with positioning for high & low-bar, upright & forward lean – see what feels “right” for you! . . ? Even better: Work at getting more efficient at both the high-bar & low-bar squat, as these slight variations load the hips & knees differently ? . . ?????????? Tag a gym buddy who needs this! . . This post was inspired by an old gem by @achievefitnessboston ?

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Wednesday, March 6, 2019

4 X 5 reps

AMRAP in 4:00
8 Push Press
8 Pull Ups


AMRAP in 4:00
8 RKB Swings
8 HR Push Ups

Reminder, 6am is WOD with Jen then no classes until 9:30.
Click here to view schedule and sign yourself in.

Tuesday, March 5, 2019

Close Stance Back Squat

3 x Max Reps

Good Morning + Reverse Lunge
4 x 8

Monday, March 4, 2019

Tabata Intervals:
Med Ball Clean
Box Jump / Step Down

Sunday, March 3, 2019

Hang Power Clean
9 x 3

AMRAP in 12
4 Strict Pull Ups
8 Box Jumps
1 Lap Sandbag or D Ball Carry

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Get better at Pull Ups?? — ?This is a little trick to use a squat rack and barbell for leg assisted pull ups. You can also use a box or bench at normal pull up bar height. . ?????If you’ve struggled with pull ups, it’s really important to dial the resistance back and use methods of assistance. Start by using both feet to help, then just 1 foot… do a lot of holds at the top. Use 1 foot to go up, no feet to come down. Hold at mid range. You get the idea! . ?Don’t worry about reps, just spend 30-45 seconds per set, keeping tension on your lats the entire time. Isometric holds can be extremely helpful even if you’re strong at pull ups. . ??Lastly, I wanted to show my preferred way to do band assisted pull ups. This method with the band across a squat rack or rig provides a more smooth and consistent assistance from the top to bottom. . #StrengthCoachTherapy #TeddyTalksLats

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Saturday, March 2, 2019

Teams of 2!
One partner working at a time, alternate rounds.

AMRAP in 30 minutes of:
6 Push Ups
9 Front Squat
12 Push Press
200/150m Row

*Reminder, Teens class starts at 10:15

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HOW TO INCREASE YOUR CHANCES OF SUCCESS . The push up is a goal for many people, and often a hard one to obtain. But it doesn't have to be. You just need a proper progression to get it.? . ? Anytime you build a progression, the more steps you can build between your starting point and your goal, the more likely you are to succeed. Because having "micro-wins" and being able to take baby steps will add up to big gains in the end. It doesn't mean that you have to use every baby step or that you can't progress faster, but having that option there really improves your chances of success. . It's for this reason that I'm not a huge fan of the knee push up as the progression to full push ups. Because it's just one step and that means you may be working at the knee push up forever and still lot build the strength needed for a full one. So when I build a push up progression, I like to start with an incline, where we can get micro progress by lowering down. Then we can move to eccentric push ups and finally to full push ups. We might even do a band assisted push up in between with a band attached to the pull up bar for an assist. . So follow that principle. ?? Build your micro progressions that build into a lot of progress. That applies for both performance and rehab. Because with each baby step you add, the more you increase your chances of success. . Tag a friend who wants to get their first push up and share the wealth! . #Prehab101

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Friday, March 1, 2019

Beginning on an 8-minute clock, complete:
25 toes-to-bars (hanging knee-raises/ 55+ sit ups)
50 double-unders (SU’s)
15 squat cleans 135/85 (sc. 95/55)
25 toes-to-bars
50 double-unders
13 squat cleans 185/155 (sc. 115/75)

If completed before 8 minutes, add 4 minutes to the clock:

25 toes-to-bars
50 double-unders
11 squat cleans 225/145 (sc. 1135/95)

If completed before 12 minutes, add 4 minutes to the clock:

25 toes-to-bars
50 double-unders
9 squat cleans 175/175 (sc. 155/115)

If completed before 16 minutes, add 4 minutes to the clock:
25 toes-to-bars
50 double-unders
7 squat cleans 315/205 (sc. 185/135)

Stop at 20 minutes.

Thursday, February 28, 2019

3 Rounds

AMRAP in 1:30
Row 300M
Max Reps D Ball to Shoulder


AMRAP in 1:30
Row 300M
Max Reps Russian KB Swing


Wednesday, February 27, 2019

Close Grip Bench Press

3 x Max Reps

5 Rounds
8 Alternating DB Power Snatch
Shuttle Run

*Reminder that next week Wednesday morning class times change.
*Click here to see the schedule, sign in and stay up-to-date on changes for March and spring break.

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?Common Mistake in the Bench Press & How to Fix it? . I often see newer lifters beginning their press with their wrists cocked back, and failing to fully support the weight of the barbell. Have you noticed that your wrists are bent back while pressing, and are you experiencing some wrist pain? You are not alone! . Tons of lifters immediately think they should grip the bar in the center of their hand for the bench press, and that causes poor wrist alignment. Instead of grabbing the bar where you normally would for deadlifts, try gripping lower in your palm. ? Ideally you would see a straight line from the barbell to the fist, wrist and forearm. This is the strongest and most supportive position for your muscles and joints. . HAPPY BENCHING! ? by: @megsquats

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Tuesday, February 26, 2019

Power Clean + Hang Power Clean
8 Sets

5 Rounds:
Min 1- 4 Power Clean
Min 2- 6 Bar MU
Min 3- 12 Calories Row

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*SEE all 10 tips at link in bio…. . Here is the 8th of 10 easily applied tips to help improve your Olympic Lifts. . Hold the completion position of the last rep within the final 3 sets (whether that be sets of 1 or multiple rep sets) of any snatches (standing with bar overhead), cleans (standing with bar in front rack), jerks (standing with bar overhead), squats (standing with bar in back rack, front rack, or overhead position), or deadlifts (snatch or clean, standing with bar in hang) you perform for 10 seconds. . With this you will accumulate TIME in these ultimate positions that can lend toward learning to support with alignment, structure, and end range instead of “muscling” the load with compensation. . Additionally, developing more awareness, mobility, and strength here can help diminish (or even eliminate) any hesitations associated with inefficiencies or weaknesses in those areas and free up movement prior to the end position (if your end position is always compensated or weak, then your body will act differently going into it than it would if it were more relaxed and strong; muscled positions lead into muscled positions and vice versa). . Upon completing the rep to be held, flex your quads, butt, and abs to straighten as needed before starting the count. If holding in the front rack be sure all fingers are under the bar (ideally with index finger 2-3 inches outside the shoulder so not to reinforce a less effective or “lazy” front rack position; force a full grip to add difficulty and work more front rack mobility). If holding overhead be sure end range, un-muscled positions are found by relenting any death gripping (relax hands but of course keeping full grip; I recommend releasing hook grip OH as well), positioning wrists back, locking elbows, pulling shoulders down, and aligning bar with back of your head. Keep in mind as well that learning and strengthening these characteristics holding the bar in the hang/standing position can lend to a less muscled pull and better timing (more ideal use of shoulders and arms) with fluidity and efficiency. . With ANY bar location, NO butt out, arch in back, big chest, shrugged shoulders, or muscling w/elbows.

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Monday, February 25, 2019

AMRAP in 20 Minutes
25 Burpees
15 Body Weight Back Squat

WOD Courtesy of CF.COM

Intermediate Option
AMARP in 20 minutes of:
20 burpees
10 ¾-body-weight back squats

Beginner Option
AMRAP in 15 minutes of:
12 burpees
12 empty-bar back squats


Sunday, February 24, 2019

4 x
TGU / Arm
1 Lap Farmers Carry

3 Rounds
:60 RKB Swings
:60 DUs

Saturday, February 23, 2019

Partner WOD, Round for Round

8 Hang Power Snatch
8 C2B


8 Box Jump / Step Down
8 Ring Dips


8 Overhead Squat
8 T2B


Friday, February 22, 2019


Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

If you are completing this workout during the 6:15 to 8pm time slot, we need you to sign in online tonight and every Thursday until the end of March.

Movement standards, click here.

Video Submission for score validation.

Schedule and class sign in. 


Shopping! 9 to 11pm and 5 to 8pm!

Thursday, February 21, 2019

10 Rounds of 1:00 work/ 2:00 rest
9 Deadlift
6 Hang Power Clean
3 Shoulder to Overhead
Max Reps Burpee Box Jump Over


Sweat Society Pop Up Shop Friday, the 22nd from 9 to 11am and 5 to 8pm. Come in to say hello and show support for their new Edmonton and area pop-up rep, the always amazing Kayla!

Wednesday, February 20, 2019

4 x 6 reps

2 Rounds for time:
750m Row
120 DU’s

Jaina was born on April 29th at the Sturgeon Hospital in St. Albert. She was transferred to the Stollery Children’s Hospital within hours of her birth. She lived at the Stollery for the first 14 weeks of her life. She loved a happy and great life with her mom dad and sister and lots of amazing caregivers and family members.  Jaina peacefully became an angel at the Stollery on Feb 8 2019

Child Life, is an amazing in-hospital program for kids & families.  If you feel compelled to do something in honor of Jaina, in honor of inclusion, see link below. #candle4jaina
Stollery Children’s Hospital Foundation – Honoring the life of Jaina Herbers

Tuesday, February 19, 2019

Pause Front Squat + Pause

Front Squat Challenge
3 x Max Reps

AMRAP in 6 Minutes:
3 Hang Power Cleans
3 Burpee over Bar
6 H.P.Clean
6 Burpee O.B.
+ 3 reps each round

Reminder, 9:30 on Tuesdays and Thursday is an additional Mamas and Papas Class.

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Why is leading with your knees on the descent of a squat not a good idea for most athletes??? . The first is it often leads to a forward weight shift and an off balance bottom position. This limits your ability to complete the ascend when the weight gets heavy.? Leading with the knees also limits early glute engagement and instead places excessive stress on the front of the knee and increases compression of your knee cap against the femur.? . Instead, start your descent with a small engagement of your hips before sitting straight down. Notice that the knees still bend during this motion, they just don’t jam forward at the start. This will turn on your glutes and keep your body balanced for a more efficient and safe squat.? . Here’s a great example from Max Lang @max_lang_weightlifting . Notice how he engages his hips slightly before then sitting down into his descent.??? . To learn more about perfecting front squat technique, check out the blog article linked in my bio!?? . Thank you to @thelinellez for being today’s athlete model & @3d4medical with their app Complete Anatomy for the visual of the body!?? __________________________________________ This is the 87th #SquatUclub eligible post. Remember from here on out – “like,” & comment using the hashtag #squatUclub within 60 seconds of a new post going up and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). TURNING ON post notifications at the top of my profile (click the •••) will help you be first in line each day!

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