OneLife Strength & Conditioning

06/08/2026

6/8/26 (Metcon)

Strength:
Weighted GHD sit-ups
5-5-5-5-5
(Build up)

Workout: (4 RFT)
100’ DB farmers carry (35/20’s)(+45’/25’s)
20 double DB DL
100’ DB farmers carry
15 double DB bench press
100’ DB farmers carry
10 pull-ups (+unassisted)

Shoulder Accessories: (2-3x)
3 Banded clocks on wall (clockwise & counter)
10 internal & external rotations/arm
10 WY negatives (crossover symmetry/green or purple bands)

06/07/2026

If your SI joint (sacroiliac joint) gets a little cranky from time to time, these simple movements can help reset your pelvis, often bringing noticeable relief in just a few minutes.

To build on this work—for yourself or your students—explore the full practice to relieve sacroiliac discomfort through the link below. Along with pelvic reset movements, the complete sequence includes targeted core and hip strengthening and release to help cultivate balanced support through your sacrum, pelvis, and lumbar spine.

And as always, if you’re experiencing significant or persistent pain, check in with your healthcare provider before trying something new.

https://yogainternational.com/article/view/a-practice-for-si-dysfunction/

06/05/2026

06/05/2026

6/5/26 (metcon)

Strength:
Bench press
3-3-3-2-2-1 (find a heavy 1RM for the day)

Workout: (4 RFT)
12 plate G2OH (35/25)(+45/35)
12 OHWWL (same weight)
12 HKR (+T2B)
12 wall balls (14/10)(+20/14)
12 burpees

Bonus cardio: (4x)
200m run or 12/10 cal bike (+15/12)
80 single unders (+40 DU)

06/04/2026

06/04/2026

There has never been this much conversation about Shane showing his ankles. For years, he was a loyal mid-sock guy. Then, seemingly overnight, he made the bold transition to no-shows, and now it’s all the 6:30 class can talk about. 🤣

Who knew a few inches of exposed ankle could create such a stir? At this point, Shane’s sock choice has become the hottest topic in the gym. We may need a weekly ankle update. 🧦➡️🦵😂

📰🤣

06/04/2026

6/4/26 (metcon)

Strength: (5x)
30’ Reverse sled drags
30’ Forward sled drags
(AHAP, build up)

Partner workout: (20 RFT, 10 each)
3 renegade rows + push-up
5 box jump overs
7 double DB push press
*1 renegade row= row L + row R + push-up*
**Rx 25’s/15’s; 24/20”
Rx+ 35’s/20’s**
***I go, you go; complete a full round before switching***

Accessories: (2-3x)
10 lateral lunges (5/side)
10 DB pull overs (5 sec lowering, regular up)
30 sec Spanish squats hold

06/03/2026

Turns out, you can get gains at any age.

06/03/2026

6/3/26 (metcon)

Strength:
Seated strict shoulder press
3-3-3-3-3

Workout: (E3MOM for 18)
8 front squats (85/55)(+95/65)
16 KB swings (35/25)(+53/35)
Max cal row in remaining time
*begin a new round every 3 min (starting at 0:00) for 6 total rounds, score is weights used and calories accumulated on the rower*

Madill mobility and accessories:
Ben’s choice

06/02/2026

Which one is true…

* “Mary gave 110%. Her body filed a formal complaint.”
* “When the workout says ‘finish strong’ and you take it personally.”
* “Mary is currently buffering.”
* “Fitness level: floor.”