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The Lab Rat Open Challenge: Body Composition & Transformation Challenge ’The Inaugural Season’

#labratopenchallenge (#LROC) -The Lab Rat Open Series- Body Composition & Transformation Challenge ‘The Inaugural Season’ The Lab Rat of the Month honor just got bigger! What’s YOUR goal? No matter what your goal is…Health? Performance? Body composition? Strength gain? Fat … Read more

This entry posted in Uncategorized, Upcoming Events, Competitions, & Seminars

Referral Awards!

Know anyone like yourself who could use a little Lab Gym in their life?   If you do, I have some rewards for both YOU and your referral! #1: For every person that you refer that signs up for a minimum of 1 month of … Read more

This entry posted in Articles & Newsletters

JUSTIN THACKER ON CHANNEL 4’S GREAT DAY ST. LOUIS

This entry posted in Articles & Newsletters, Success Stories, Testimonials, Lab Rat Hall of Fame, Weight loss

Team Lab Monday Wave 4 of 4 (Level 3, Week 2 of 3): Intensification 2: ‘321…Peak’

Team Lab Monday Wave 4 of 4 (Level 3, Week 2 of 3): Intensification 2: ‘321…Peak’ *Recommend to copy and paste workout into each respective day on your sheet Mon *May squat first (or in AM), then lifts, then pulls/other … Read more

This entry posted in Team LAB: Level 3 (workouts)

Team Lab Monday Wave 4 of 4 (Level 2, Week 2 of 3): Intensification 2: ‘321…Peak’

Team Lab Monday Wave 4 of 4 (Level 2, Week 2 of 3): Intensification 2: ‘321…Peak’ *Recommend to copy and paste workout into each respective day on your sheet Mon *May squat first (or in AM), then lifts, then pulls/other … Read more

This entry posted in Team LAB: Level 2 (workouts)

Team Lab Monday Wave 4 of 4 (Level 1, Week 2 of 3): Intensification 2: ‘321…Peak’

Team Lab Monday Wave 4 of 4 (Level 1, Week 2 of 3): Intensification 2: ‘321…Peak’ *Recommend to copy and paste workout into each respective day on your sheet Mon *May squat first (or in AM), then lifts, then pulls/other … Read more

This entry posted in Team LAB: Level 1 (workouts)

The Lab Gym’s EXTREME BOOTCAMP-12-11-17-Monday Homework

The Lab Gym’s EXTREME BOOTCAMP-12-11-17-Monday Homework Warm up: Bootcamp JTLC Grand and back (1/2 mile)   Part 1: 10 rounds: Max effort jump rope (DU>SU) for 30 seconds.  Rest 30 seconds.   Part 2: Sprint 30 sec Walk 60 sec … Read more

This entry posted in Bootcamp Workouts

The Lab Gym’s Heavy Metal Crossfit: Monday 12-18-17

The Lab Gym’s Heavy Metal Crossfit: Monday 12-18-17 Warm-up (10 min): Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the clean (pvc>bb) CF-JTLC Warm-up: Catbacks x5*3, Flying posture hold x3*10, Is, Ts, As x5*3, Low plank x30s, Hip … Read more

This entry posted in Heavy Metal Crossfit Workouts

Heavy Metal CrossFit Competitor’s Blog: Monday 12-18-17

Heavy Metal CrossFit Competitor’s Blog: Monday 12-18-17 Note: May split day into 2 sessions if possible: 1) AM: Squats, Skill &/or Core Quota. Optional gymnastics skill work. Daily stretch/mobility. 2) PM: Oly lifts & Auxiliary (pulls) and optional WODs (heavy … Read more

This entry posted in Heavy Metal Crossfit Competitors Workouts

Heavy Metal CrossFit Competitor’s Blog: Sunday 12-17-17

Heavy Metal CrossFit Competitor’s Blog: Sunday 12-17-17 Recovery day: 1) Stretch/mobilize everything (full lower body circuit, happy shoulders, etc). 2) Optional: LONG to MEDIUM duration/steady state type work (row, bike, swim, run/walk, etc). Keep intensity low and don’t overly tax … Read more

This entry posted in Heavy Metal Crossfit Competitors Workouts

Heavy Metal CrossFit Competitor’s Blog: Saturday 12-16-17

Heavy Metal CrossFit Competitor’s Blog: Saturday 12-16-17 Note: May split day into 2 sessions if possible: 1) AM: Squats, Skill &/or Core Quota. Optional gymnastics skill work. Daily stretch/mobility. 2) PM: Oly lifts & Auxiliary (pulls) and optional WODs (heavy … Read more

This entry posted in Heavy Metal Crossfit Competitors Workouts

Team Lab Saturday Wave 4 of 4 (Level 1, Week 1 of 3): Intensification 2: ‘321…Peak

Team Lab Saturday Wave 4 of 4 (Level 1, Week 1 of 3): Intensification 2: ‘321…Peak *May squat first (or in AM), then lifts, then pulls/other auxiliary lifts last (unless in meet prep phase-lifts first) (if squat first-doing cleans before … Read more

This entry posted in Team LAB: Level 1 (workouts)

The Lab Gym’s Heavy Metal Crossfit: Saturday 12-16-17

The Lab Gym’s Heavy Metal Crossfit: Saturday 12-16-17 General & Specific Warm-up: [~10 minutes] Warm up:Corrective & JTLC, General Barbell Warm-up (pvc>bb) CF-JTLC Warm-up: Catbacks x5*3, Flying posture hold x3*10, Is, Ts, As x5*3, Low plank x30s, Hip bridge x5*3, … Read more

This entry posted in Heavy Metal Crossfit Workouts
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