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Tuesday, August 22nd

GPP: Rowing should be focused on efficiency and not at an all out spring. Look to hit an 80% effort. Chest-facing HS Hold ensure athletes are

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Monday, August 21st

Strength: Work up to a 1RM. This should take 8-10 singles. Set-up position needs to be on point. Metcon: Slow paced metcon today. Front Squats

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6-week Nutrition Challenge!

We’re excited to announce a 6-week nutrition challenge beginning September 18th, 2017 at Arsenal Strength! If you have been feeling like there’s a “void” or

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Friday, August 18th

Strength: Week 1 of Speed work with the Squat Snatch and Front Squat. Athletes will have plenty of time to prepare before the clock starts

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Thursday, August 17th

Skill Work: Athletes have their choice. Spend 5:00 getting ready and then complete in an alternating fashion. Metcon: This is a great piece to workout

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Wednesday, August 16th

Strength: Make sure athletes receive a lift off and have spotters in place if needed. As athletes are getting closer to their max have them begin setting

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Tuesday, August 15th

Metcon: Athletes should split work so they can rest long enough to maintain consistency. Athletes have free reign to come up with their best strategy

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Monday, August 14th

Strength: Don’t spend too much energy on higher rep sets. Athletes should be performing 6-8 singles with ascending weights. Athletes should look to first beat

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Friday, August 11th

Strength: This week of Box Squats should be exactly the same as two weeks ago. If needed athletes can add 10-15#s but all sets should

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