Thursday 12.27.18

Essentials: A. 20min AMRAP Single Arm Kettlebell Deadlift Right x 10 reps Plank on Elbows x 1 min Single Arm Kettlebell Deadlift Left x 10 reps Side Plank x 30 sec per side Walking Lunges x 20 steps B. Mobility Foam Rolling Glute x 2 min Per side Hamstring x 2 min Per side Calf […]

Wednesday 12.26.18

Essentials: A. 10 min EMOM Snatch Deadlift x 3 Hang Power Snatch x 3 reps Overhead Squat x 3 reps B. 5 Sets Goblet Squat x 15 reps Ring Pull x 10 reps Run x 200 meters Ring Pull x 10 reps Goblet Squat x 15 reps Rest 2min Fitness: A. 10 min EMOM Power […]

Tuesday 12.25.18

MERRY CHRISTMAS 

Monday 12.24.18

Essentials ‘Scrooged’ 5 rounds for time: Man makers x 5 reps Single unders x 50 reps -Rest 5 min- 5 Rounds For Time: Man makers x 5 reps Burpee x 15 reps Fitness ‘Scrooged’ 5 rounds for time: Man makers x 5 reps 50/35 Double unders x 50 reps -Rest 5 min- 5 Rounds For […]

Saturday 12.22.18

Essentials: A. 4 Sets Snatch Deadlift x 5 reps @Tempo 2020*35% of Deadlift* Rest 20 sec Snatch Grip Romanian Deadlift x 3 reps*35% of Deadlift* Rest 20 sec Hang Power Snatch x 3 reps *Empty Barbell* On the 4min Marks B. 7 rounds For Time: Box Dip x 10 reps Incline Push up x 10 […]

Overnight Oats

INGREDIENTS 1/4 cup quaker oats 1/2 cup original almond milk 1/2 banana 1/2 tsp chia seeds 1/2 cup blueberries Pinch cinnamon 1/2 scoop Ascent vanilla protein powder 1 tablespoon chopped pecans (OPTIONAL) INSTRUCTIONS Place all ingredients (except nuts) in jar or bowl and stir Cover and refrigerate overnight Add your chopped pecans and enjoy a […]

Friday 12.21.18

Essentials: A. 15min EMOM Min 1-5 – Barbell Bent Over Row x 8-12 reps Min 6-10 – Hanging Knee Raises x 8-12 reps Min 11-15 – Ring Pull x 8-12 reps B. 5 min AMRAP 85% Run x 150 meters Burpee x 7 reps Goblet Squat x 5 reps Rest 2min 5 min AMRAP 85% […]

Thursday 12.20.18

Essentials/Fitness/Performance: Granite Games Throwdown WOD 1 and 2 WOD 1 10 min Find 5 rep Max Front Squat -Rest 10min- WOD 2 15 min AMRAP Scaled: Single unders x 150 reps Ring Row x 30 reps Dumbbell Shoulder to Overhead x 30 reps 35/20 Hanging Knee Raises x 30 reps Single unders x 150 reps […]

Wednesday 12.19.18

Essentials: A. 5 sets Speed Back Squats x 4 reps 45% or lower + Depth Vertical Jump x 1.1.1.1.1 On the 2min Marks B. For Time: 10-8-6-4-2 Alternating Arm Dumbbell Power Snatch 3-6-9-12-15 Hanging Knee Ups Fitness: A. 5 sets Speed Back Squats x 4 reps 50% or lower + Depth Box Jump x 1.1.1.1.1 […]

Tuesday 12.18.18

Essentials: A. 15 min to Find 1 Rep Max Shoulder to Overhead B. 3 Rounds For time Row x 500 meters Sit Up x 20 reps Deadlift x 7 reps 75% Fitness: A. 15 min to Find 1 Rep Max Shoulder to Overhead B. 3 Rounds For time Row x 500 meters Sit Up x […]