OneLife Strength & Conditioning

06/24/2026

6/24/26 (metcon)

Strength:

Workout: (E2MOM 8 min, then AMRAP 6 min)
0:00-2:00
100m run
14 box jumps (24/20”)
2:00-4:00
100m run
14 alt DB snatches (35/20)(45/25)
4:00-6:00
100m run
14 push presses (85/55)(+95/65)
6:00-8:00
100m run
14 SDLHP (85/55)(+95/65)

8:00-14:00
Buy in: 800m run
Then, AMRAP of:
10 box jumps
10 alt DB snatches
10 push presses
10 SDLHP

Score is total reps on AMRAP during the 8-14 min part (after the run)

Bonus Core: (2-3x)
14 GHD hip extensions
14 medball lateral throws to wall (L&R)
14 teapots (L&R)

06/23/2026

Be the example you wish you had.

Most women grew up seeing aging as something to fear, fight, or quietly accept.

We saw women disappear into the background.
We saw dreams get put on hold.
We saw strength treated like it had an expiration date.

What if we became the example we needed when we were younger?

The woman who lifts weights.
The woman who tries new things.
The woman who takes up space.
The woman who refuses to believe her best years are behind her.

Every workout, every adventure, every bold decision sends a message to the women and girls watching:

Getting older doesn’t mean becoming less.

It means becoming more of who you were meant to be.

Be the change you needed to see.

Someone else might need to see it too.

06/23/2026

06/23/2026

6/23/26 (metcon)

Strength:
TGU 1-1-1-1-1 (L&R)

Workout: (AMRAP x2)
0:00-8:00 AMRAP of:
8 squat cleans
8 pull-ups
20 sit-ups
4 shuttle runs (1=50’)
8:00-10:00 REST
10:00-18:00 AMRAP (pick up where you left off)

Accessories:
10 eccentric DB pullovers
3-way hip stretches
3-way banded shoulder stretches

06/22/2026

06/21/2026

6/22/26 (metcon)

Strength: (superset)
5-5-5-5-5
Bent over DB rows (L&R)
Alt plate push-ups (L&R)

Workout: (10 RFT)
250/200m row
5 devils press (25’s/15’s)(+35’s/20’s)

Accessories: (30 sec each)
Banded hip stretches (half kneel, split stance hamstring)
Pec stretches
Dead hang

06/21/2026

Stretch. Strengthen. Release. ✨
A gentle daily routine to ease low back & SI joint pain while improving flexibility, posture, and mobility. Your body heals through movement. 🤍🧘‍♀️

06/20/2026

"America has got to be the only country in the world where people need energy drinks to sit in front of a computer." - Mike Vanatta

06/19/2026

6/19/26 (metcon)

Shoulder Press
10-10-10-10-10, one set every 2 mins,
build to a challenging set of 10 - not a max, but not comfortable

WOD
15 min AMRAP
10 Alt Dumbbell Sn**ch (35/25 +45/35)
20 Alt Box step overs with dumbbells
15/12 cal Row or Bike or 200m Run

Stretch (2 rds)
30 seconds each
Standing quad stretch
Forward fold
Lying knees to chest
Downward dog
Cobra
Childs pose

06/18/2026

6/18/26 (metcon)

Squat (Front, back or zercher)
10-10-10-10-10, one set every 2 mins,
build to a challenging set of 10 - not a max, but not comfortable

WOD
4 Rounds (1 min per exercise, score is total reps)
Russian Kettlebell Swing
Plank
Slamball
Assault bike
1 min Rest

Stretch (2 rds)
Foam roll calves, hamstrings, glutes, back and quads
(work from the ground up, spend 30 seconds - 1 minute per area)