Saturday 5.25.19

Essentials A. 5 Sets Split Jerk Cluster x 8 reps On the 3 min Marks B. For Time: 10-9-8-7-6-5-4-3-2-1 Right Arm Dumbbell Push Press Row for Cal Left Arm Dumbbell Push Press Kettlebell Swing Fitness A. 5 Sets Split Jerk Cluster x 1.1 reps Rest 30 sec between reps On the 3 min Marks Build […]

Friday 5.24.19

Essentials A. 5 Sets Front Squat x 5 reps Tempo 33X1 *add 5-10 more lbs to weight from 5/3.* B. 4 sets Power Snatch x 5 reps Barfacing Burpee x 10 Row x 15/12 cal On the 4 min Marks Fitness A. 5 Sets Front Squat x 5 reps Tempo 33X1 *add 5-10 more lbs […]

Thursday 5.23.19

Essentials A. 12 min amrap 2-4-6-8-10… Dual Kettlebell Clean *between every round Farmers Carry 50 ft and 3 burpees.* B. Mobility Squat Hold x 4 min Pigeon x 1 min each side Squat Hold x 4 min Fitness : A. 12 min amrap 2-4-6-8-10… Dual Kettlebell Clean 55/35 *between every round Farmers Carry 50 ft […]

Wednesday 5.22.19

Essentials A. 6 Sets Sets 1,3,5 Banded Lat Pull Down x 8-10 reps Rower Pike x 8-10 reps Sets 2,4,6 Hang From Bar x 30 sec Plank Push Ups x 8-10 reps On the 2:30min Marks B. 15-12-9-6-3 Deadlift 65% Jumping Pull Ups *30 Single under after each round * Fitness A. 6 Sets Sets […]

Tuesday 5.21.19

Essentials A. 5 Sets Back Squat x 5 reps Tempo 33X1 *add 5-10 more lbs to weight from 4/30.* B. 7min Amrap Incline Push Up x 7 reps Overhead Squat x 7 reps Burpee Box Step Over x 7 reps 24/20 Fitness A. 5 Sets Back Squat x 5 reps Tempo 33X1 *add 5-10 more […]

Monday 5.20.19

Essentials A. 5 Sets Hang Squat Clean From mid thigh position x 3 reps Empty Barbell or Keep weight light On the 2:30min Marks B. 3 sets Half Kneeling Kettlebell Windmill x 7 per side On the 3 min Marks C. 3 sets Dual Dumbbell RDL x 10-12 reps On the 3 min marks Fitness […]

Saturday 5.18.19

Essentials A. 32 min EMOM 1.Run x 150 meters 2.Ring Pull x 15 reps 3.Alternating Single Arm Devils Press x 4 per arm 4.Rest Fitness A. 32 min EMOM 1.Run x 150 meters 2.Feet elevated Ring Pull x 12 reps 3.Alternating Single Arm Devils Press x 4 per arm 50/35 4.Rest

Friday 5.17.19

Essentials: A. 5 Sets Front Squat x 3 reps Tempo 33×1 *Use weight that you used on the first week of the cycle of front squats On the 3 min marks B. 3 Rounds For Time : Hang Power Snatch x 9 reps Burpee Jumping Pull Up x 7 reps Dual Dumbbell Shoulder to Overhead […]

Friday 5.17.19

Essentials: A. 5 Sets Front Squat x 3 reps Tempo 33×1 *Use weight that you used on the first week of the cycle of front squats On the 3 min marks B. 3 Rounds For Time : Hang Power Snatch x 9 reps Burpee Jumping Pull Up x 7 reps Dual Dumbbell Shoulder to Overhead […]

Thursday 5.16.19

Essentials: A. Teams of 2-3 For time: Box Jump x 100 reps Hang Power Snatch x 100 reps Kettlebell swing x 100 reps Walking Lunges x 100 reps Sit ups x 100 reps Push press x 100 reps Wall Balls x 100 reps No Push up Burpees x 100 reps Single unders x 100 reps […]