Range of Motion

A. Every 2 minutes for 12 minutes (6 sets)

Back Squat

6 x 55%

4 x 65

2 x 75

6 x 65

4 x 75

2 x 85%

B. 30 Body Weight Back Squats For Time

*scale by using 90%, 80% or even 70% BW 

C. "JT"



   Ring Dips


15 min cap



Long Right Lap

Rest 3 minutes

800m Run

Rest 3 minutes

Long Left Lap



Range of Motion

In the land of fitness, Range of Motion (ROM) is king. It is arguably the most important aspect of having and maintaining a high level of fitness. As a coach, it's also probably the most harped on aspect of fitness when coaching our members. Missing out on those inches, half inches, and even millimeters adds up big time over the course of a workout and even more so over the course of a training year. For example, lets say I do the workout Cindy and complete 20 rounds. That would mean I did a total of 300 air squats. Now lets say I was exactly 1 inch shy of ROM on every single rep (which is quite common). Over the course of a 20 minute workout, I wouldve missed out on 25 feet of that valuable ROM. Now extrapolate that over the course of a few years of training and it's clear how detrimental lack of ROM can be towards reaching training goals.

Good ROM ensures your muscles and nervous system are getting stimulated at their full capacity. Going back to squats I've seen a scenario unfold where a strong gentleman can squat 300 lbs to parallel, but when adding 2 inches of extra depth, 205 lbs becomes a huge struggle. This is because the nervous system is not used to recruiting the musculature in that new position.  Adding new ROM may feel like going backwards at first, but after practice and experience it will pay huge dividends in the long run. 

There are two camps who lack ROM. Those who can and don't want to, and those who can't but are working towards it. To the latter group, continued mobility and practice with the movements will improve their situation. To the group that can, but won't, my message is to make ROM your #1 priority. A faster time on the whiteboard with crap ROM is a waste of time; the coaches are pleading for a "lower squat" because we know it can be done. And we want the best for every athlete in the gym.