Schedule: 5:30am-Dixy 12:00pm-KC 4:30pm-Dan 5:30pm-Dan 7:00pm-Franco Workout of the Day, I) Strict Press Review points of performance (feet flat under hips, toes straight or slightly turned out, proper front rack position with grip on the bar and elbows in front of the bar, midline stabilization, bar moves in straight line, and completes with an acceptable…

    Schedule: 5:30am-Kasey 12:00pm-Dan 4:30pm Strength and Conditioning-Patrick 5:30pm-Dan 7:00pm-Dixy Workout of the Day, I) Skill Work Pistol Progression (each coach can develop their own progressions/tutorials) Chest to Bar Kipping (emphasis will be on the importance of and need to perform the “2nd kip”, which is the explosive hip drive upward II) 20 minute…

Schedule, 5:30am-Dan 12:00pm-KC 4:30om-Carina 5:30pm-Carina 7:00pm-Patrick Workout of the Day, On a running clock set to 12:00 minutes, complete the following for max reps 1 min squat cleans (135,95) 1 min push-jerks (135,95) 2 min squat cleans (135,95) 2 min push-jerks (135,95) 3 min squat cleans (135,95) 3 min push-jerks (135,95) INTENTIONS: this workout provides…

  Happy Birthday Coach Patrick!!! Schedule: 5:30am-Dixy 12:00pm-Dan 5:30pm-Dallas Workout of the Day, With a running clock, complete the following for total time (including rest). Beginners and possibly some intermediate athletes may get a better overall workout by completing parts 1 and 2 with more intensity than they’d apply by pacing 1 and 2 to…

  Schedule: 5:30am-KC 12:00pm-Dan 4:30pm Strength and Conditioning-Patrick 5:30pm Coach led open gym-Franco 7:00pm Sirius Burn-Dallas Workout of the Day, I) Bar Muscle-Up Break down and discuss the various stages/phases of the movement Learn and practice progressions for each part dedicated bar mu skill or strength work time II) 3 rounds for time: 400m run…

  Schedule: 5:30am-Dixy 12:00pm-KC 4:30pm-Dan 5:30pm-Dan 7:00pm-Franco Workout of the Day: ESSENTIALS: review, learn, and practice the “power clean and jerk” understand the stimulus and goals of the class and each portion Perform part 1 w/out any regard for how it might affect part 2 I) For Time (Intention is under 10 min) 400m run…

Schedule: 5:30am-KC 12:00pm-Dan 4:30pm strength and conditioning-Patrick 5:30pm-Dan 7:00pm Dixy Workout of the Day, 3 Rounds for Time (30:00 time cap) 75 air squats 50 push-ups 25 pull-ups Intentions:  ***It is a long bodyweight workout like this is most risky for beginner athletes who do not scale effectively. PLEASE stick to the workout associated with…

  Schedule: 5:30am-Dan 12:00pm-KC 4:30pm-Carina 5:30pm-Carina 7:00pm-Patrick Workout of the Day, 15 min AMRAP: 75 double unders/scale with 150 singles or 100 penguin jumps 10 shoulder to overhead (155,105) 25 sit-ups Intentions: Advanced: Close to 5 or more rounds rxd Intermediate: go as heavy as possible on the load, choosing a load that forces you…

  Sirius has truly evolved over the past 5 years. Some people come and go while others have been with us since day 1 (and a few even before that). Some of you came looking for one thing and found immensely more. Others are focused on training to become the best athlete they can be…

  Sorry! Lots to post and I’m finally getting the chance to sit down and write. Firstly, congratulations to all of you who either got close to or pr’d their front squat today! This week’s monster mash workout will NOT be on Friday. The mash will now be a part of “Fran and Flapjacks” on…