Friday 1.25.19
• 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 1.24.19
• 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 1.23.29
• 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 1.22.19
• 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 1.21.19
• 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 1.19.19
Essentials: A. 10 min EMOM 1.Handstand hold attempts / kick ups 2. Rower Hamstring Curl x 10 reps B. 7 Sets Ball Slam x 9 reps Hang Power Snatch x 7 reps Burpee x 5 reps On the 2 min marks Fitness: A. 10min EMOM 1.Handstand Hold x 40 sec or Handstand Walk x 25-50 […]
Friday 1.18.19
Essentials: A. 4 Sets (3 Squat Clean + 2 Front Squat + Split Jerk ) On the 2:30 min B. Compare to 6/11/18 Scaled #2 20 min AMRAP Burpee Pull Up x 2 reps Push Up x 4 reps Kettlebell Swing x 8 reps 70/55 Scaled #3 20 min AMRAP Burpee Jumping Pull Up x […]
Thursday 1.17.19
Essentials: A. 30 min AMRAP Teams Of 3 (1 person must complete whole rounds before switching) Assault Bike x 9/7 cal Hand Over Hand Sled Pull x 100 ft empty Farmers Carry x 100ft Dumbbell Deadlifts x 10 reps B. Mobility 3 Sets Scorpion x 20 reps Butterfly Wall Reach x 10 reps Frogger x […]
Wednesday 1.16.19
Essentials: A. 9 min AMRAP Power Snatch x 3 reps Wall Ball x 9 reps B. 5 Sets Farmers Carry Dumbbell Box Step Ups x 5 reps per leg On the 3min Marks Fitness: A. 9 min AMRAP Squat Snatch x 3 reps 115/75 Wall Ball x 9 reps 20/14 RX+: 135/95 B. 5 Sets […]
Tuesday 1.15.19
Essentials: A. For Time: 10-9-8-7-6-5-4-3-2-1 Back Squat Floor Press Jumping Pull Up B. 3 Sets Single Leg Dumbbell RDL x 7 reps per leg Hollow Rock x 20 reps On the 3min Fitness: A. For Time: 10-9-8-7-6-5-4-3-2-1 Back Squat 155/105 Floor Press 50/35 Pull Up RX+ (back squat body weight)(70/50)(Strict Pull Up) B. 3 Sets […]