04 April 2019


Tempo Bench Press, 7,5,3,1 Repetitions (5 second tempo)

Rest as needed then,

Row 500 Meters for Time,
Rest as needed then,
Row 300 Meters for Time,
Rest as needed then,
Row 100 Meters for Time

Rest as needed then,

Pull-up Progression

5,4,4,3,2 Strict Pull-ups 

Note: Today we will record the 1RM Tempo Bench Press, and the individual Concept2 Row times at 500, 300 and 100 meters. Remember that the key on the Tempo is the adherence to the 5 second (or longer) descent – not the amount of weight used. 

VICTORY Mockup Front copy

VICTORY is now available for PreOrder! 


3,2,1… Victory!

Brought to you by the powerhouse speaking, writing, and publishing team of Eagle Rise Speakers Bureau, Coach’s new book “VICTORY” has achieved Amazon #1 New Release ranking in numerous categories including Adult Continuing Education, Inspirational Prayer, Quick Workouts, Religious Reference, and Macrobiotic Nutrition. 


Thursday Special Programs 

2PM – 2:45PM – Private Krav Maga training (HQ not available for Keyholder) 

5:30PM – 6:15PM – Krav Maga (All Levels)


This website or its third-party tools process personal data.
You may opt out by using the link Opt Out