Wednesday 5.15.19.
Essentials: A. 5 Sets Back Squat x 3 reps Tempo 33×1 *Use weight that you used on the first week of the cycle of back squats On the 3 min marks B. 7 sets Dual Kettlebell Overhead Walk x 100 ft Row x 12/9 cal On there 3 min mark Fitness A. 5 Sets Back […]
Tuesday 5.14.19
Essentials: A. Yearly Benchmark ‘Joker’ (scaled) For time: 10-9-8-7-6-5-4-3-2-1 Deadlift 155/105 1-2-3-4-5-6-7-8-9-10 Hanging Knee Ups B. 15 min emom 1.15 sec bottom of Push Up Hold + 5 Box Dips 2.25 sec Plank on Elbow + 5 rope sit to Stands 3.35 sec Wall Sit + 10 V Ups Fitness A. Yearly Benchmark ‘Joker’ For […]
Monday 5.13.19
Essentials: A. 5 sets Hand over hand sled pull x 50 ft On the 3 min marks B. 8 rounds for time: Hang Squat clean x 3 reps Ring Pull x 5 reps Bar Facing Burpee x 7 reps Fitness A. 5 sets Hand over hand sled pull x 50 ft On the 3 min […]
Saturday 5.11.19
Essentials: A. 16 min Emom 1.Lying Leg Raises x 7-10 reps 2.Bridge Hold x 30 sec 3.Hollow Hold x 30 sec 4.Support Hold x 30 sec B. 5 Rounds for time: Box Step over x 15 reps 24/20 Hanging Knee Ups x 15 reps Incline Push ups x 15 reps Fitness: A. 16 min Emom […]
Friday 5.10.19
Essentials: A. 5 Sets Hang Power Snatch From Mid thigh position + Overhead Squat x 3 reps Empty Barbell or very light weight On the 2:30min Marks B. 7 Sets Wall Ball x 15 reps Single Unders x 40 reps Every 3 min Fitness: A. 5 Sets Squat Snatch From Hang Mid thigh position x […]
Thursday 5.9.19
Essentials A. 20 min EMOM 1. Pike On Rower x 10 reps 2. Ski / Bike x 1min 3. Shrimp Squat / Step Back Lunge x 5 per leg 4. Row x 1min 5. Battle rope x 50 rep B. Mobility Pigeon x 1 min Per side Squat Hold x 7min Fitness/Performance A. 20 min […]
Wednesday 5.8.19
Essentials A. 10 Sets (First 5 Sets) Hang Power Clean at Mid thigh x 2 reps (Last 5 Sets) Romanian Deadlift x 5 reps Build in weight each set On the 90 sec Marks B. 4 Sets (Sets 1,3) Hang From the Bar x 20 sec PVC Banded Pull Downs x 6 reps Ring Pull […]
Tuesday 5.7.19
Essentials A. 5 Sets Tempo Overhead Squat x 3 reps 55-65% Tempo @55×1 On the 2:30min B. For Time: Dumbbell Box Step Over x 10 reps Rope Sit to Stand x 15 reps Dumbbell Box Step Over x 10 reps Jumping Pull Ups x 45 reps Dumbbell Box Step Over x 10 reps Fitness A. […]
Monday 5.6.19
Essentials A. Yearly Benchmark T-1000 Scale #1 4 Rounds For Time: Row x 24/17 cal Burpee Over Rower x 15 reps Shoulder to Overhead x 9 reps 155/105 Rest 5min Scale #2 4 Rounds For Time: Row x 24/17 cal Burpee Over Rower x 15 reps (You May step) Shoulder to Overhead x 9 reps […]
Saturday 5.4.19
Essentials A. 5 Sets Split Jerk x 10 reps On the 3min Marks B. 4 Rounds For Time: Plank x 60 sec Box Dip x 20 reps Hanging Knee Ups x 20 reps Fitness A. 5 Sets Split Jerk Cluster x 1.1.1 reps Rest 30 sec between reps On the 3min Marks Build to a […]