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Stationary Conditioning intervals are looking FINE for Wednesday!

It’s time to speed things up a bit from Tuesday (we had such AMAZING groups come in)

20/10 x 8 sets at each station (4 minutes of each)

Complete ALL 8 sets before moving on to the next exercise.

There will be 1:30 rest between each 4 minute set.

PLEASE use the best possible quality on your movements and ALWAYS ask questions about anything.

If you have ANY nagging injuries, let us know so they can be adressed/possibly fixed and worked around.

GO Late Night Justin!


You have 24/7 access to a Sports Medicine expert, so take advantage of that!

You also have 23 hours to talk!

As usual, we will have some great options for you on Wedesday’s stationary conditioning intervals.

Here are the movements…
  • swings, cleans, snatches
  • Bike sprints
  • Push press (Kettlebell, dumbbell, medicine ball, sandbag or even LANDMINE for folks with shoulder stuff)
  • ski erg
  • Long Cycle (for you kettlebell sport enthusiasts), burpee, squat press, wall ball
  • Row

Feel free to use the SLED as an option for ANY of the above movements, especially if pressing isn’t your thing.

The Landmine is ALWAYS great tool for squats and presses.

Here’s a little demo on the squat press (with some calf work mixed in).

Let us know if you want to start throwing in some movements with this great strength tool.

Don’t forget!

This weeks challenge is a conditioning couplet ladder challenge! (CCLC)

Due to the conditioning component of this…

Wednesday will probably not be the best day to do this one unless you come in an JUST for the challenge.

Your ladder sequence will look like this…

Alternate between the ski erg and goblet squats.

Not to shame you into anything, but here are your weight choices:
Dudes: Suggested weight depending on what you consider yourself.

Choose wisely.

  • Advanced 24 kg
  • Intermediate 20 kg
  • Beginner 14-16 kg
  • Advanced 18 kg
  • Intermediate 14 kg
  • Beginner 8-10 kg
Do this for time!
  • 20 calories ski
  • 20 goblet squats
  • 15 calories ski
  • 15 goblet squats
  • 10 calores ski
  • 10 goblet squats
  • 5 calories ski
  • 5 goblet squats


Use this as a finisher for Tuesdays strength session if you wish!

Here’s a lil something for you at home folks!