Just a reminder if you missed this post the other day! See you in the morning! Hey LADIES! By Sunday, June 3rd, kids will have officially been out of school for 1 full week. Don’t you think you deserve a morning off? Maybe a mimosa or bloody mary, post workout? Just a 25 minute workout to get the summer bod back in shape, the booty pumping and the abs which may be molten turning into steel. THEN a little shopping at the DaniNicole Boutique!!  Invite your friends, this workout is on US! Please make sure to RSVP to Facebook. If your friends haven’t filled out a waiver, get that done ASAP HERE   Workout of the Day AMRAP 20 5 Squat Clean into Thruster 165/105 Parking Lot Run 15 Wallball Shots 20/14 Parking Lot RunRead more

Friday will be a test of your 3RM Deadlift, followed by a 3RM Bench Press. I have been playing with a deficit in my warm ups on the Deadlift days.  For the lighter reps, I like to stand on a 45 pound plate.  This extends the range of motion and forces me to really get my hips down into the lift.  Like the Back Squat, I like to do doubles early and singles as the bar gets really heavy.  I think 405 (4 plates on each side) is a decent target for me.  My warm up sets would look like: 135 x 3 on a plate, 185 x 3 on a plate, 225 x2 on a plate, 255 x 2 on a plate, 275 x 2 on a plate, then singles from the floor of 305, 335, 365, 385, then I take my swing at 405.  That’s about 8 true...Read more

Hey LADIES! By Sunday, June 3rd, kids will have officially been out of school for 1 full week. Don’t you think you deserve a morning off? Maybe a mimosa or bloody mary, post workout? Just a 25 minute workout to get the summer bod back in shape, the booty pumping and the abs which may be molten turning into steel. THEN a little shopping at the DaniNicole Boutique!!  Invite your friends, this workout is on US! Please make sure to RSVP to Facebook. If your friends haven’t filled out a waiver, get that done ASAP HERE Workout of the Day AMRAP 20 5 Squat Clean into Thruster 165/105 Parking Lot Run 15 Wallball Shots 20/14 Parking Lot RunRead more

Wednesday’s workout is a riff on Regional workout #5.   I spent a good portion of my Saturday and Sunday watching workouts. I’ve participated in 5 Regionals, and Sunday’s first workout, Workout 5, was the worst I’ve ever seen.  The lead in from the gymnastic portion and the bike only seasoned the meat for 50 weighted box step up and over into a weighted overhead walking lunge.  The step ups leveled so many strong athletes that only about 10% of athletes have actually finished the workout.  I expect that number to rise as athletes school themselves on how to perform the very sloggy weight box step up and over. You may be asking, Brian, if this is so brutal, why aren’t we doing it?  Well folks, we have nice wood boxes, and when we put heavy weights in both hands, there is nothing to protect you pretty faces when you...Read more

*** Wednesday and Thursday – NO 9AM Class*** We had a great shot at Murph on Saturday – now it’s time to really test our strength.  After our six week program, we will try to establish a 3RM on the Back Squat on Monday and Deadlift on Friday.  We will test the Jerk 1RM on Monday and the Bench Press 3RM on Friday. Unlike the previous six weeks, you do not need to do 3 Cleans to get the bar back to the rack.  Do the lift, re-rack, let your batteries re-charge, and take some risks with your strength. When I say “risks” I don’t mean do something unsafe.  I mean – you should have an idea of the lifts you can handle, so you should make strategic jumps to get there.  This is not the same as the 5 sets of 3.  I like to get to the 5...Read more