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Friday 5.25.18
Essentials: A. 3 Sets Back Squat x 10-12 reps + Seated Box Jump x 3 reps On the 4min Marks B. 3 Sets Sumo Deadlift x 12-15 reps + Vertical Jumps x 3 reps On the 4min Marks C. 3 Sets Curtsy Box Dumbbell Step Ups x 8 per leg On the 3min Mark Fitness: […]
Thursday 5.24.18
Essentials: A. 10min Ladder Agility Drills B. Teams Of 3-4 people 9 min AMRAP Front Hold Med/Stone Carry x 100 ft *1 person must complete all 100ft before switching , no more , no less. -Rest 2min- 9 min AMRAP Sled Push x 50 meters (empty sled) *1 person must complete all 50 meters before […]
Wednesday 5.23.18
Essentials: A. 6 Sets 8 Double Kettlebell Step back Lunge + 8 Double Kettlebell Box Step Ups On the 2min Mark B. 9-15-21 For Time: Front squat 50% Box Step Over Fitness: A. 6 Sets 2 Segmented Clean Pulls + 2 Segmented Squat Cleans 60-70% On the 2min Mark B. 9-15-21 For Time: Front squat […]
Tuesday 5.22.18
Essentials: A. 10sets Snatch Grip RDL with Bands x 5 reps Light Load On the 60sec Mark B. 3 Sets Row x 500 meters Burpee Jumping Pull Up x 5 reps -Rest 2min- Kettlebell Swing x 20 reps Incline Push Up x 15 reps -Rest 2min- Single Unders x 100 reps Hanging Knee Raises x […]
Monday 5.21.18
Essentials: A. 4 Sets Chin Over Pull Up Bar Hold x 20 sec Rest 15 sec Tempo Single Arm Dumbbell Row x 3 reps per arm @43×1 Rest 15 sec Dumbbell Bench Press x 6 reps On the 3min Mark B. 3 Sets Heavy Kettlebell Swing x 10 reps Burpee x 5 reps Assault Bike […]
Saturday 5.19.18
Essentials: A. 16min EMOM 1. Kettlebell Swing x 15 reps 2. Run x 150 meters 3. Incline Push Up x 7-12 reps 4. Row x 40 sec @900/700 cal per hour or greater -Rest 4min- 16min EMOM 1. Dumbbell Shoulder to Overhead x 15 reps 2. Single Unders x 60 reps 3. Jumping Pull Up x […]
Friday 5.18.18
Essentials: A. 3 Sets Back Squat x 6 reps At the same weight you used for 10-12 reps On the 3min Marks B. 3 Rounds For Time: Wall balls x 15 reps Dumbbell Burpee Box Step Over x 10 reps Fitness: A. 3 Sets Back Squat x 6 reps At the same weight you used […]
Thursday 5.17.18
Essentials: A. 10min Advanced Rehab Warm Up Movement #1 Band Pull AParts x 16 reps Advanced Rehab Warm Up Movement #2 Kettlebell Pull Throughs x 8 reps per side B. 20 min EMOM 1. Row x 1 min @Easy Pace 2. Mixed Grip Farmer Left Arm / Over head Right Arm walk x 1min 3. […]
Wednesday 5.16.18
Essentials: A. Yearly Benchmark Lactic Boogie (Scaled) 3 Rounds For Time: Box Step Up x 20 reps 24/20 Alt Dumbbell Snatch x 10 reps 35/20 No Push Up Burpee x 10 reps Alt Dumbbell Snatch x 10 reps 35/20 No Push Up Burpee x 10 reps Alt Dumbbell Snatch x 10 reps 35/20 Box Step […]
Tuesday 5.15.18
Essentials: 3 Sets Frankenstein Front Squat x 6 reps At the same weight you used for 10-12 reps On the 3min Marks B. 20min AMRAP Run x 200 meters Rope Sit to stand x 4 reps Burpee x 6 reps Squat x 8 reps Fitness: A. 3 Sets Frankenstein Front Squat x 6 reps At […]
