Thursday 7.26.18
Essentials: A. 12min Advanced Rehab Warm Up B. 30min Not an AMRAP Row x 15/13 cal Dumbbell Death March x 50ft Flutter Kicks x 40 reps per leg Row x 15/13 cal Dumbbell Bear Crawl x 50ft Mountain Climbers x 40 reps per leg Mobility Foam Roll Calf x 2min per side Foam Roll Glute […]
Wednesday 7.25.18
Essentials: A. 5 Sets Front Squat x 4 reps 78% Tempo @ 30×1 On the 2:30 min B. 3 Sets Incline Push Ups x Max Reps 1 min Rest 1 min Strict Ring Pull x Max Reps 1 min Rest 1 min V-Ups x Max Reps 1 min Rest 1 min *3 Scores, Total Push […]
Tuesday 7.24.18
Essentials: A. 10 Sets Ring Pull x 6 Ring Face Pull x 6 Archer ring pull x3 per side On the 75 sec Marks B. 3 Sets Burpee Box Jump Over x 5 reps Wall ball x 20 reps Run x 200 meters Rest 3min Fitness: A. 10 Sets Strict Ring Pull Up + Ring […]
Monday 7.23.18
Essentials: A. 12 min EMOM Hang Power Clean x 2 reps B. 25 min AMRAP Bike x 15/10 cal or Row x 21/15 cal or Ski x 15/10 cal** Burpee x 15 reps Kettlebell Swing x 15 reps **Choose one of the 3 and stay with that one for the whole 25 min. Fitness: A. […]
Saturday 7.21.18
Essentials: A. 5 Sets Hang Muscle Snatch x 2.2.2 Rest 20 sec between sets of 2 Keep weight light or empty Barbell On the 2:30 min Mark B. 10 Rounds For Time: Dumbbell Shoulder to Overhead x 5 reps per arm Air Squat x 12 reps Fitness: A. 5 Sets Muscle Snatch x 1.1.1 Rest […]
Friday 7.20.18
Essentials: A. 3 Sets 2 Deadlift + 2 Sumo Deadlift 79% On the 3min Marks B. 7 Sets 2 Dumbbell Deadlift + 2 Dumbbell Power Clean + 2 Dumbbell front Squat + 2 Dumbbell shoulder to Overhead On the 90 sec Mark C. 3 Sets Kettlebell Bent Over Row x 5-7 reps per side On […]
Thursday 7.19.18
Essentials: A. 12min Advanced Rehab Warm Up B. 30min Not an AMRAP Row x 250 meters Battle Rope x 40 reps Russian Kettlebell Swing x 40 reps Row x 250 meters CrossOver Step Ups x 20 reps 24/20 Russian Twist x 40 reps Mobility Foam Roll Lat x 2min per side Foam Roll Quad x […]
Wednesday 7.18.18
Essentials: A. 12 min EMOM 1. Box Pike walk ins x 5-7 reps 2. Parallette Shoot thrus x 5-7 reps 3. Handstand Kick Up practice x 5-7 attempts B. 4 Rounds For Time: Dumbbell Thruster x 12 reps Burpee Box Jump Over x 12 reps Fitness: A. 12 min EMOM 1. Handstand Hip Taps x […]
Tuesday 7.17.18
Essentials: A. 4 Sets Double Kettlebell Overhead Walk x 200ft On the 2:30 min Marks B. For Time: 11-9-7-5-3 Burpee Jumping Pull Up Incline Push Ups Dumbbell Snatches Per Arm Box Dips Fitness: A. 4 Sets Single Arm Kettlebell Overhead squat x 7 reps per Arm Tempo @ 33×1 On the 2:30 min Marks B. […]
Monday 7.16.18
Essentials: A. 5 Sets Back Squat x 4 reps 85% @Tempo 30×1 On the 2:30 min Mark B. 10 Rounds For Time: Alternating Step Ups x 10 reps 24/20 Heavy Russian Kettlebell Swing x 10 reps Fitness: A. 5 Sets Back Squat x 4 reps 85% @Tempo 30×1 On the 2:30 min Mark B. 10 […]