Mid-flight

Dennis gets explosive when doing his box jumps and makes great use of his entire body to generate momentum and power.

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Looking for recipes, articles, and information on dieting? G.R. archives

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3 ROUNDS: 1min per * max reps

Plank(R) + knee lift

Push ups

Squats(L)

Jump Rope(jog)
Squats(R)

Push ups
Plank(L) + knee lift
Jump Rope(jog)

We like to... MOVE IT!

DeadLift walks... adding 95-155lbs to your body weight? Not a problem for Olga and Dennis! They prove to be machines... yet AGAIN!

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Articles that can help you transform your body:

"Trying to find a balance"

"I need help"

"Detox me, PLEASE!"

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WORKOUT: 

PART I:

DL 3x10

PART II: super-set 3x10

DB front squat

Hip extension

PART III: 10min

OH squat x 10

D/u x 15

Burpee x 5

Dennis elevates his game (+ plane)

Dennis isn't afraid to do his push ups off of unstable objects and you shouldn't be either!

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Today's Recipe: Chicken w/rosemary and bacon

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WORKOUT: 
10-9-8-7-6-5-4-3-2-1 (25 min limit)
Push Presses
Lateral raises

3 ROUNDS: 1min per
Wall sits
Press outs (bx)
Planks

J.M. press

Dennis displays proper form and technique on J.M. Presses

J.M. Press: is a close grip bench mixed with a tricep extension (skull crusher). J.M. Presses are used to work the pecs, shoulders, and triceps. They put a large emphasis on the triceps and also improve stability in all three of those muscle groups (shoulders, pecs, and tris). We have found this exercise to be extremely effective at not only improving bench press numbers, but, ensuring safety while doing it. Lack of stability during heavy work loads can put one at high-risk of injury. The JM Press works the muscles and challenges stabilization while knocking the bar off a "normal path" pattern.

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Recipe Of the Day: Salmon poppers

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WORKOUT
PART I: Tabata
Swings & Chin ups


PART II: How many reps can you get in 5min per? 

Push ups

Squat

Sit up

Body-weight hamstring curls

Dennis, Andrea, and Olga working hard

B/w Hamstring Curls/drops: From kneeling position, descend to the floor. Keep body extended with the hips flat at all times. Do not allow the hips to pike and the glutes to extend out behind, as this is simply the body seeking to escape from the strain of the movement. Using either the hands or the assistance of a partner to provide just enough assistance to complete the repetition.

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Recipe Of the Day: Apple chips

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WORKOUT:

5 ROUNDS
10x Goblet Squat (70/45)
15x Rows
200x Jump rope
25x Swings

Weight is the same for every exercise

Got rings?

Ring Rows: A ring row is an excellent drill to progress an individual toward a pull up. How do you do them? Start with the rings at just above shoulder height. Grab the rings and lean back until your arms are straight, to place tension on the straps. Keep your body straight and tight and pull your shoulders to the rings. As strength increases, begin to lower the rings so that your body is closer to being horizontal when you lean back.

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Recipe Of the Day: Making dried fruit

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WORKOUT:

PART I
4x10 SLDL

PART II
4 ROUNDS
20 HP
20 (10/side) DB snatch
20 Weighted crunch
20 Pull Overs

New to the TGU

Dennis does TGU's for the first time!

You may not remember your first kiss, your first date, or the first time you ate your favorite food. BUT, I'm pretty sure that you remember the first time you did... 

Turkish Get Ups!

The TGU is the ultimate core exercise, the heart of the body, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts - the essence of sport movement. For this reason it is an indispensable tool for developing speed and power (much like the Overhead Squat). TGUs also demand and develop functional flexibility, and similarly develops the squat-technique by amplifying and cruelly punishing faults in posture, movement, and stability.

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Recipe Of the Day: Eggs and Veggies

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Workout:
4 ROUNDS
10x Burpees
20x Squats
25x Push ups
50x Crunches
100x Spades

Dennis keeps it strict and does it w/ style

 Dennis displays great form while locking out strict shoulder presses and finished with a WOD best time of: 10:55

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Recipe Of the Day: Chopped mushroom, eggs, and onions

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Workout: 25min AMRAP
50x spades
50x curls
25x sit ups
25x v-ups