Tuesday 10.16.18
Essentials: A. 15 min EMOM 1.Dumbbell Deadlift x 10 reps 2. Push Press x 10 reps light to moderate load 3. Seated Box jump x 10 reps r B. Yearly Benchmark ‘Diane’ (scaled) For Time: 21-15-9 Deadlift 135/95 Hand Release Push Up Fitness: A. 15 min EMOM 1.Dumbbell Deadlift x 10 reps 2. Push Press […]
Monday 10.15.18
Essentials: A. 12 min EMOM 1. Kettlebell Snatch x 6 reps 2. Double Kettlebell Front Squat x 8 reps 3. Active Recovery (Row/Bike/Run/Ski) B. 2 Sets Alternating Dumbbell Power Snatch x 20 reps Box Step Ups x 20 reps Rest 1 min Right Arm Dumbbell Overhead Step back Lunge x 10 reps Hanging Knee Ups […]
Saturday 10.13.18
Essentials: A. 7 Sets Segmented Power Clean x 2 reps empty bar Pause Above Knee 3 sec On the 90 sec Marks B. 5 Rounds For Time: Run x 200 meters Alternating Burpee Kettlebell Clean and jerk x 10 reps 55/35 Run x 200 meters Inch Worm x 10 reps Fitness: A. 7 Sets Segmented […]
Friday 10.12.18
Essentials: A. 4 Sets Hang from bar hold x 20 sec + Hollow Hold x 20 sec + Chin over bar hold x 20 sec On the 3minMarks B. 3 Rounds For Time: Wall Ball x 8 reps Single Unders x 32 reps Thruster x 8 reps Ring Pull x 16 reps Fitness: A. 4 […]
Thursday 10.11.18
Essentials: A. Teams of 3-4 For time: Incline Push Up x 90 reps Sled Push x 125 meter Kettlebell Swings x 150 reps Sled Push x 125 meters Incline Push Ups x 90 reps B. Mobility Foam roller Glute x 2 minutes per side Hamstring x 2 minutes per side Calf x 2 minutes per […]
Wednesday 10.10.18
Essentials: A. 12 min Back Squat Build Up to a Heavy 4 rep Tempo 22×1 *Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight B. 4 Sets Each For time: Dumbbell Power Snatch x 10 reps On the 3min Marks Set 1 : 20/15 Set 2: 35/20 Set 3: […]
Tuesday 10.9.18
Essentials: A. 4 sets Dumbbell incline bench press x 5-7 reps + Dumbbell tall kneeling shoulder press x 5-7 reps + Incline Push ups x 10 reps On the 3min marks B. 5min Amrap Deadlift x 7 reps Burpee box jump x 9 reps Rest 2 min 5 min Amrap Row x 12 cal Slam […]
Monday 10.8.18
Essentials: A. 12 min Front Squat Build Up to a Heavy 2 rep Tempo 22×1 *Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight B. 7 Sets Segmented Power Snatch x 2 reps empty Barbell Pause Above Knee for 3sec On the 90 sec Marks C. 3 sets Seated […]
Saturday 10.6.18
Essentials: A. 15 min EMOM 1.Pike Handstand Push Up x 3-5 reps 2. Hollow hold x 20-30 sec 3. Rest B. Yearly Benchmark Clean Machine 2.0 12 min AMRAP Power Clean x 12 reps 25/65 Power Clean x 12 reps 35/75 Power Clean x 12 reps 45/85 Power Clean x AMRAP Remaining Time 55/95 Fitness: […]
Friday 10.5.18
Essentials: A.. 10 Sets Hang Squat Clean x 3 reps On the 90 sec marks *Prioritize Position, balance and stability even if this means a lot lighter weight or no weight at all* B. 3 Sets Rope sit to stands x 3 rep Single Unders x 50 reps Ring Pulls x 14 reps Row x […]