Patrick Sullivan

Active Recovery WOD – 5/20 – 5/26

Active recovery focuses on completing a workout at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscle. On a recovery day, running at a low intensity for a… Read more »

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188Th Bro Session

Monday May 20, 2019 10 x 200 meter sprints + 60 seconds rest, then… 10 Rounds 10 Pushups 10 Squats To scale up, wear a 20 lb. vest and/or decrease the rest by 30 seconds. Wednesday May 22, 2019 3… Read more »

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Active Recovery WOD – 5/13 – 5/19

Active recovery focuses on completing a workout at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscle. On a recovery day, running at a low intensity for a… Read more »

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187th Bro Session

Monday May 13, 2019 5 Rounds 1 Minute Pull-ups 1 Minute Push-ups 1 Minute Sit-ups 1 Minute Squats 2 Minutes Rest Beginners, substitute jumping or banded pull-ups. To scale up, wear a 20 lb. weighted vest. Wednesday May 15, 2019… Read more »

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Active Recovery WOD – 5/6 – 5/11

Active recovery focuses on completing a workout at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscle. On a recovery day, running at a low intensity for a… Read more »

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186th Bro Session

Monday May 6, 2019 5 Rounds for Time 10 Burpees 21 KBS 24kg/16kg 30m Bear Crawl Complete 5 rounds for time! To scale up, wear a 20 lb. vest. Wednesday May 8, 2019 “Mini Murph II” 1 Mile Run 30… Read more »

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5 Big Things You Stand To Gain By Taking Your Body Composition Seriously

Technological advances have made methods for measuring body composition more accurate and more accessible than ever. However, there are still people who insist on sticking with “tried and true methods” like body weight and BMI as their guide to gauge… Read more »

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Active Recovery WOD – 4/29 – 5/5

Active recovery focuses on completing a workout at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscle. On a recovery day, running at a low intensity for a… Read more »

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185th Bro Session

Monday April 29, 2019 3 Rounds 800m Run 30 KB Swings 35/55 30 Push-ups Beginners, decrease KB Swings and Push-ups to 20 reps. If you do not have a kettle bell, substitute burpees. To scale up, wear a 20 lb…. Read more »

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Pull-up Progression

We’ve all been there. Staring blankly at the bar above us thinking, “how in the world will I ever do it, how will I get a pull-up?” Pull-ups can be one of the most frustrating movements to learn, but also… Read more »

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