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605, 2017

Key Lime Coconut Energy Bites

Energy balls make for a quick and easy snack or sweet treat. They all use similar ingredients but with some small changes, you can really change the flavor and even customize them to include ingredients that your body agrees with and avoid the ones that it doesn't agree with. These [...]

605, 2017

5/6 Flatlander Fitness St. Charles IL 60174

Saturday – May 6, 2017 - 170507 Context:   Competition Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 8 minutes working on handstand, handstand walking, and kipping handstand push up drills. Strength: 2-2-2-2-2-2-2 front squat (7 sets of 2 reps, increase weight with each set) Super Set: 10-20 hollow rocks [...]

505, 2017

Workouts are just random, right?

Recently we were part of a discussion about our programming where someone asked JJ (Jeremy Jones): “I’m having a bit of a debate about metcons – are they random or is there a science behind them when it comes to programming?" Great question! This is a common question and often a [...]

505, 2017

5/5 Flatlander Fitness St Charles IL 60174

Friday –May 5, 2017 - 170505 Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up to a challenging squat clean + front squat (80-90%) or perform 2 reps of the complex each minute on the minute for 6 minutes. Strength: none Super Set: [...]

405, 2017

5/4 Flatlander Fitness St. Charles IL 60174

Thursday – May 4, 2017 - 170504 Context:   Competition Mobility: Shoulder (playlist video here) Skill Practice Warm Up: None (list of fun games to play here) Strength: 7x1 Power Snatch - 7 of 14 (7 sets of 1 rep, same weight across, approximately 80 - 90% of max power snatch) Super [...]

305, 2017

5/3 Flatlander Fitness St. Charles IL 60174

Wednesday – May 3, 2017 - 170503 Context: Practice Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 10 minutes working on 3-4 sets of GHD sit up progressions or strict toes to bar progressions. Strength: none Super Set: none Metabolic Conditioning: “Never too much Magnum” For time. 10 [...]

205, 2017

5/2 Flatlander Fitness St. Charles IL 60174

Tuesday – May 2, 2017 - 170502 Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: None (list of fun games to play here) Strength: 2-2-2-2-2-2-2 Back or box squat (7 sets of 2 reps, increase weight with each set) Super Set: 3-3-3-3-3-3-3 strict weighed pull up (or progression) [...]

105, 2017

5/1 Flatlander Fitness St. Charles IL 60174

Monday – May 1, 2017 - 170501 Context:   Competition Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 10 min working up to a challenging squat snatch plus OHS (80-90%) or do 3 reps on the minute at 50-60% for 6 min. Strength: 6x3 Power Snatch - 6 of [...]

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