Friday 4.12.19
• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell […]
Thursday 4.11.19
• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell […]
Wednesday 4.10.19
• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell […]
Tuesday 4.9.19
• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell […]
Monday 4.8.19
• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell […]
Saturday 4.6.19
Essentials: A. Min 0:00-10:00 5 Rounds For Time: Dual Dumbbell Bench Press x 3 reps Ring Pull x 6 reps Min 10:00-20:00 For Time: Run x 400 meters Row x 500 meters Min 20:00-30:00 5 Rounds For Time: Box Dip x 12 reps Dumbbell Deadlift x 12 reps Min 30:00-40:00 For Time: Row x 500 […]
Friday 4.5.19
Essentials: A. 10min EMOM Back Squat x 2 reps 40-50% B. 8 Sets Single Dumbbell Overhead Step back Lunge x 12 reps *6 per arm* Hanging Knee Ups x 12 reps On the 2:30 min Fitness: A. 10min EMOM Back Squat x 2 reps 40-50% B. 8 Sets Barbell Overhead Step back Lunge x 8 […]
Thursday 4.4.19
Essentials: A. Teams of 2-3 Thrusters x 50 reps Bar facing Burpee x 50 reps Thruster x 40 reps Toes to Bar x 40 reps Thrusters x 30 reps Chest to Bar x 30 reps Thruster x 20 reps Burpee Box Jump Over x 20 reps Thruster x 10 reps Assault Bike x 10 cal* […]
Wednesday 4.3.19
Essentials: A. 15min EMOM 1. Handstand Hold x 30 sec 2. Support Hold x 30 sec 3. Arch Body Hold x 30 sec B. 7 Sets Deadlift x 4 reps 60% Burpee Jumping Pull Up x 4 reps On the 3min Marks Fitness: A. 15min EMOM 1. Handstand Hold x 30 sec 2. Support Hold […]
Tuesday 4.2.19
Essentials: A. 2 Rounds For Time: Power Clean and Jerk x 20 reps Row x 750 meters *13min Time Cap* B. 3 Sets Farmers Carry right Arm x 45 sec Rest 15 sec Farmers Carry Left Arm x 45 sec Rest 15 sec Right Side Plank on Elbow x 45 sec Rest 15 sec Left […]