A few ways to approach the pistol if you are still learning and progressing with the movement. If strength and balance is needed then you can go banded pistols or pistols to a box squat. Both are great options for building unilateral leg strength and balance and awareness. If strength and balance are there but perhaps mobility is a factor then elevating the heel and squatting on a metal weight plate could help. If all of those factors are there but you’re just not that great at doing pistols, I’ve found that holding your free leg by the toes helps with balance and stability especially as you fatigue. Try these options out before scaling down to regular squats for this workout. 

3 Sets
10 Reverse Lunges/Step Backs
5 Back Squats
(5 lunges per leg and the linge weight and squat weight do not have to be the same)

6 Hang Power Snatches (135/95)
12 Pistols (6 per leg)
6 Chest to Bar Pull-Ups

Performance Team
No extra work!

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Abs are made in the Kitchen

This couldn’t be more true buuuuuuuut….we can help assist with those pesky abs in the gym as well!

5 Sets
20 Second L-Sits or 12 L-Sit to pass through on paralletes
60 second Plank Hold
8 Barbell Rollouts

40 Double Unders
30 Push-Ups
15 Wallballs

Performance Team
A) 7-10 Toes to Bar
B) 3-5 Ring Muscle Ups
C) 10 GHD Sit-Ups
D) 3-5 Ring Muscle Ups

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And Still….

Congrats to our very own Joseph Lee for putting it down in this weekend’s Battle of the Badges. The unanimous favorite from everyone I’ve talked to for fight of the night. Joseph put in a lot of hard work to prepare for his fight and it payed off! Good job brother!

Alternating EMOM 16
A) 3 Power Cleans
B) 5-7 HSPUs

3 Rounds
Row 20 cal
10 Shoulder to Overhead (185/125)(135/95)
15 Burpees

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Happy Father’s Day

Hope all you Dads out there had a great Father’s Day. Remember only you can prevent Dad Bod!

Here’s a Dad joke for you all:

6 Sets
6 Bulgarian Split Squats (per leg)
2 Back Squats

7 Chest to Bar Pull-Ups
9 SDLHP (95/65)
12 Front Squats (95/65)

Performance Team
Build to a Heavy Bear Complex
7 Reps without letting go of the bar:
-Squat Clean
-Shoulder to Overhead
-Back Squat
-Shoulder to Overhead

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A Couple of ApproachesĀ 

Ok so for the Pull-Up portion of this workout there are some options. If you’re a stud at pull-ups then weighted will be the way to go for you. If you maybe have 5-10 so so almost got my chin over the bar if I stretch my neck really far pull-ups then negatives will be the best option. If you do not quite have pull-ups yet then banded negatives will be the goal for this one. If you’re there on pull-ups but not yet there for weighted then go strict with a controlled descent. 

Working the negative portion of a common movement can help you progress faster than always hitting the same movement with the same stimulus. If you make every negative tough you’ll be surprised at just how challenging they can be. Don’t worry too much about the top or getting to the top but focus all of your energy on the down portion. 

Tough Pull-Ups

7 Toes to Bar
6 Burpee Box Jump Overs
5 Thrusters (135/95)

Performance Team
Full Snatches (do not need to be touch and go but they do need to have a quick set up and go each time)

Reverse Hypers

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Come Hydrated

We will be doing some sprint work tomorrow so be sure to hydrate BEFORE coming to workout. If you are going to be working out in the afternoon or evening make sure that in the morning and during the day you are drinking plenty of water. We won’t be out in the heat for the entire class period but the heat can definitely take a toll on you if you are not properly prepared. 

12x100m Sprints with approx. 20 seconds rest between each (be mindful of pulling a hammy! dont overextend on your stride and stay within your pace!)


Performance Team
30 Muscle Ups
*every time you break do 20 GHD Sit-Ups

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Coach’s Choice!

Time for a little Coach’s Choice. It’s been a while so let’s see what Andres has in store!

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