Wednesday 11.29.17
Essentials: A. 7 Sets Overhead Squat x 3 reps Tempo 33×1 Build in weight On the 2min B. 5 Rounds For Time: Kettlebell Swing x 15 reps Jumping Pull Ups x 15 reps Rest 1min Fitness: A. 7 Sets Squat Snatch Set 1:70-80% x 3 reps Set 2: 80-85% x 2 reps Set 3,4,5: 85%+ […]
Tuesday 11.28.17
Essentials: A. 5 Sets Front Squat x 4 reps ; Build in weight *Pause 1sec at bottom of first rep on each set On the 2:30min Mark B. 3 Sets Right Arm Dumbbell Shoulder to Overhead x 10 reps Row x 12/9 cal @1000/800 cal per/hr Left Arm Dumbbell Shoulder to Overhead x 10 reps […]
Monday 11.27.17
Essentials: A. 7 Sets Pull Up Negatives x 2 reps Rest 15 sec Ring Pull x 10 rep Rest 15 sec Hollow Hold x 20 sec On the 2:30 min Or ADAPT B. Yearly Benchmark For Time: 21-15-9 Deadlift Box Jump Fitness: A. 7 Sets UB Muscle Up x 2 reps Rest 15 sec Muscle […]
Saturday 11.25.17
Essentials: A. 15min EMOM 1. Box Jump x 5 reps 2. Arch Body Raises x 10 reps 3. Pike Handstand Hold on Box x 20 sec B. 21-15-9 Dumbbell Power Clean Incline Push Up Fitness: A. 15min EMOM 1. Seated Box Jump x 5 reps 2. GHD Leg Raises x 5-10 reps 3. Free standing […]
Friday 11.24.17
Essentials: A. 5 Sets Box Squat at parallel x 3 reps Build in weight each set On the 2:30min B. 5 Sets Med Ball Clean x 5 reps Jump Lunge x 18 reps Rest 2:30min Fitness: A. 5 Sets Box Squat at parallel x 3 reps Build in weight each set On the 2:30min B. […]
Thursday 11.23.17
Thanksgiving Week Schedule: Wednesday 11/22 NO 6pm and 7pm class Thursday 11/23 (Thanksgiving) 1 class @ 9am Friday 11/24 NO 6am class Essentials: A. Thanksgiving Feast Teams of 4-5 people 7min AMRAP Row for max Cal *Non working teammates must run 100 meters together then switch -Rest 1min- 15min AMRAP Wall balls x 50 reps […]
Wednesday 11.22.17
Thanksgiving Week Schedule: Wednesday 11/22 NO 6pm and 7pm class Thursday 11/23 (Thanksgiving) 1 class @ 9am Friday 11/24 NO 6am class Essentials: A. Yearly Benchmark 12min Find a 1RM Overhead Squat B. 3 Sets Snatch Grip Deadlift x 5 reps Build in Weight On the 2:30min Or ADAPT C. 15min EMOM 1. Right Arm […]
Tuesday 11.21.17
Thanksgiving Week Schedule: Wednesday 11/22 NO 6pm and 7pm class Thursday 11/23 (Thanksgiving) 1 class @ 9am Friday 11/24 NO 6am class Essentials: A. Front Squat In 15min Build Up to a Heavy Single with a 3 sec pause at the bottom; do not exceed 90% of 1rm. Perform a total of 7 singles at […]
Monday 11.20.17
Thanksgiving Week Schedule: Wednesday 11/22 NO 6pm and 7pm class Thursday 11/23 (Thanksgiving) 1 class @ 9am Friday 11/24 NO 6am class Essentials: A. 16min EMOM 1. Single Leg Dumbbell Deadlift Right x 7 reps 2. Single Arm Ring Pull Right x 10 reps 3. Single Leg Dumbbell Deadlift Left x 7 reps 4. Single […]
Saturday 11.18.17
Essentials: A. 20min EMOM 1. Heavy Kettlebell Swing x 10 reps 2. Box Dips x 10-15 reps 3. Single Arm Dumbbell Push Press x 5 per Arm 4. Single Arm Kettlebell Suitcase Deadlift x 5 reps per side B. 20min EMOM 1. Kettlebell Goblet Step back Lunge x 5 reps per leg 2. V-Ups x […]