About: Coach Rob

Recent Posts by Coach Rob

7-28-17

”  IF AN ATHLETE CAN TRULY UNDERSTAND PERCENTAGES , HE OR SHE WILL NEVER OVER OR UNDER TRAIN  !!!  ” – Coach Rob SESSION  #1  –  12  Minute E.M.O.M. Male – 300 M Row Female  –  250 M Row   SESSION  #2  –  12 Min Ladder Up DB Snatch    1/1 , 2/2 , 3/3 … 50 M Farmers Carry between each round. ***  There is a kicker , but you have to wait for the explanation in class !!! ***...

Read more


Loading...

7-27-17

”  SUCCESS DOESN’T REQUIRE YOU TO LOOK OUT THE WINDOW ,  IT ONLY REQUIRES YOU TO LOOK IN THE MIRROR  !!!  “ WARM – UP : 50 M Broad Jumps 150 M Back Pedal 50 M Broad Jumps 150 M Sprint W. O. D.  –  27 Min AMRAP 15 – Wall Balls   20/14 10 – SDLHP   115/80   95/65   75/45 2 – Rope Climbs  (20′) *** Comp – both climbs are Legless *** RX  –  1 climb Legless + 1 climb with feet *** Scaled – Both climb with feet *** MOD Scaled  –  Up/Downs  ( 2 for 1 )...

Read more


Loading...

7-26-17

”  A PERSON WHO HAS NEVER MADE A MISTAKE , HAS NEVER TRIED ANYTHING NEW  !!!  “ ISOLATION WORK  :   LEGS A.  Back Squats     7  x  4  Climbing B.  Back Rack Step Ups     100 Reps C.  MAX EFFORT  Jump Squats    4 Sets D.  Banded hamstring Curls     4  x  15 E.  MAX EFFORT  Skiers  Lunges     3 Sets   ENDURANCE WORK   :   6 Rounds of : 20 – Lateral Bench Hops 50 – Dubs  /  100 – Singles 10 – Tuck Jumps   CORE WORK  :  2 Rounds of : 50 FT  Bear Crawl  w/  KB’s 50 FT  Walk Outs  w/  KB’s 50  Russian Twists  w/  KB...

Read more


Loading...

7-25-17

”  MOST PEOPLE FAIL , NOT BECAUSE OF LACK OF DESIRE , BUT BECAUSE OF LACK OF COMMITMENT  !!!  “ W. O. D.  –  TAG TEAM TUESDAY FOR TIME  –  55 Min Cap 800 M Row 100 Walking Lunges 400 M Sled Pull 100 Power Cleans 800 M Row 100 Burpees Over Bar 400 M Sled Pull (Backwards) 100 Air Squats 800 M Row *** Partner  #1  works while Partner  #2 rests  and vice versa.  Split reps as needed ***...

Read more


Loading...

7-24-17

”  IF YOU DON’T BELIEVE IN YOURSELF  ,  DON’T EXPECT ANYONE ELSE TO EITHER  !!!  “ SESSION  #1  –  FRONT SQUATS   5  X  3   CLIMBING SESSION  #2  –  20 Min AMRAP 9 – Deadlifts    225/155 10 – Box Jumps   24/20 11 – V Ups 12 – Push Ups 1 Lap Around the Gym...

Read more


Loading...

Recent Comments by Coach Rob

    No comments by Coach Rob yet.