11.23.19 Saturday

A. Make Up Day B. AMRAP30 400m Run 200ft Farmer Carry 53/35 /hand 500m Row 10 Front Squats from Floor 135/95

11.22.19 Friday

Prep: 2 Sets: 5/side Walking Lunge and Twist 10 Russian KBS 20 sec Forearm Plank 5 HR Push Ups   A. Sorenson Max Sorenson Hold B. Deadlift Build to a 1RM in 12min C. “Scalped” 3RFT: 25 KBS 53/35 25 Burpees Rx+ 70/53 Time cap is 10min. Modified version if they did not get 90 […]

11.21.19 Thursday

Prep: 5min Easy AB or Row or Ski + Dynamic Warm Up Make Up Day or A. 3 Sets: 20 sec/side Side Plank 30 sec Can Opener rest 60 sec B. 30min Max Row Max Meters in 30min

11.20.19 Wednesday

Prep: 3 Sets: 10 Russian KBS 10 Ring Rows 5 Cat Cows A. Power Clean / Vertical 15min to build to a 1RM PC or Max Vertical Jump B. Grip Endurance Test Farmer Carry Hold 70/hand / 53/hand C. For Time: 100m Sled Push Outside (135/95 added) Time cap is 5min

11.19.19 Tuesday

Prep: Joint Mobility with PVC + 3 Sets: 3 Broad Jumps 30 sec FLR + Spend 3-5min Drilling positions with PVC or empty Bar A. Power Snatch / Reverse Medball Toss 15min to Build to a 1RM PS or 3 Attempts for Max Distance B. Pull Up / Bar Hang Max UB Set of Strict […]

11.18.19 Monday

Prep: 3 Sets: 30 sec AB Easy 5/side Hip Switches 20-30 sec Forearm Plank + 2 Sets: 5 Goblet Squats 33X1 rest 60 sec A. Back Squat Build to a 3RM in 15min B. Shoulder Press Build to a 1RM in 10min C. AMRAP10 100 Wallballs 20/14 10/9 50 alt DB Power Snatches 50/35 ***In […]

11.16.19 Saturday

Prep: 3min Row + Joint Mobility + Bar Warm Up Fitness A. EMOM8 3 Pause Power Cleans Pause 3 sec at knee Starting light and building a little each round to moderate-tough loads. B. Every 3min x 5 Sets: 5 HPC + 5 S2OH 135/95 10 Weighted Sit Ups 10 Bar Facing Burpees Essentials A. […]

11.15.19 Friday

Prep: 8min EZ 8 cal Row 8 Walking Lunges 10 alt FLR Shoulder Taps 5 Hollow Tucks Fitness + Essentials A. 5 Sets: 6 KB Curl to Press (Hold 1 sec at bottom hang and 1 sec top) rest 60 sec 4/side DB Reverse Lunge to SL RDL rest 60 sec Pick Moderate loads and […]

11.14.19 Thursday

Prep: Joint Mobility + Movement Practice of each Movement in workout   Fitness + Essentials A. AMRAP20 In teams of 3: 30 Russian KBS 53/35 30 cal Row 30 Syncro Walking Lunges 30 Syncro No Push Up Burpees 30 Sit Ups Adjust reps by +/- 10 reps/person and anyone can perform alone w/ 10 reps […]

11.13.19 Wednesday

Prep: 3 Sets: 10 Goblet Good Mornings 10 Cat Cows 5/side Plank to Support Fitness and Essentials A. 4 Sets: 6 DB RDL 3111 20-30 sec/side Side Plank Sorenson Hold (tough set) rest 90 sec B. Every 4min x 4 Sets: 10 alt Step Ups 24/20 8 Slam Balls (must catch off bounce) 25/15 50 […]