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Chad Doncsecz
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Day 5
A. Warm-Up 1000m Row 100 walking lunges 15 Banded Hip Extensions B. Strength Front Squat (10-8-6-4-2) C. Accessory Work Pause OHS (3 x 30s) - Work on feeling comfortable in this position D. MetCon (Time)  15 Thrusters (95/65) 30 Calorie Row 90 Double-Unders...

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Turning The Page
As many of you may or may not know, I have decided that I will be moving on from Steel Fitness Riverport to pursue a job within the Accounting field so that I can advance my career aspirations while attending school full time. I have learned a lot in my 9 y...

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Day 4
A. Warm-Up 1 mile bike 100 walking lunges 15 Banded Hip Extensions B. Strength DB Front Squat (5 x 3), ascending C.Strength Weighted Chin up - 5RM D. MetCon (AMRAP)  As many rounds as possible in 10 minutes of, 5 Pull-ups 10 Push-ups 15 Wall Balls (20/14)

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Day 3
A. Warm-Up 1 mile bike 100 walking lunges 15 Banded Hip Extensions B. Strength (EMOM) Every minute on the minute x 16 minutes, Odd: 4 Front Squat Even:  8 Back Squat Same weight for both B. MetCon 5 Round for time of, 400m Run 30 Air Squats *20 Minute Tim...

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Day 2
A. Strength Front Squat with Belt - Heavy Single B. Strength Bench Press (10-8-6-4-2) C. Accessory Work DB Floor Press (3 x 15), across Many people asked Christina yesterday how she worked up to benching 135 x 2. The floor press works on that sticking point...

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Day 1
A. Strength (EMOM)  EMOM x 12 Minutes, 1 Front Squat @ 75-80% B. Accessory Work Every 5 minutes x 20 minutes (4 sets) 20 DB Walking Lunges (55/35) 20 Ring Dips C. Conditioning (Intervals) 5 x 300m row (30s rest between efforts)

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Day 51
A. Warm-Up 3 min bike 100 walking lunges 15 Banded Hip Extensions B. Strength Deadlift - Work up in sets of 3 to find today's "heavy" single C. Accessory Work (squatLIFE) 6 Sets of the following Complex, Clean + Split Jerk + Hang Squat Clean + Split Jerk D....

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Day 50
A. Warm-Up 3 min bike 100 walking lunges 15 Banded Hip Extensions B. Strength Pause Back Squat with Belt (10-10-5-3-3-3-1) Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there. C. Strength Take 12 minutes to find today's 3RM P...

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Day 49
A. Warm-Up 3 min bike 100 walking lunges 15 Banded Hip Extensions B. Strength Front Squat with Belt (10-10-5-3-3-3-1) Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there. C.  MetCon (Time) 1,000m Row 21 Bench Press, Bodyweigh...

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Day 48
A. Warm-Up 3 min bike 100 walking lunges 15 Banded Hip Extensions B. Strength Pause Front Squat (10-10-5-3-3-3-1) Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there. C. MetCon (Partner) AMRAP # 1 (7 minutes) Partner 1: Max P...
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