Monday 11.6.17

Essentials: A. 8min EMOM 1. Dumbbell Thruster x 3 reps 2. Jumping Pull Ups x 12 reps 8min EMOM 1. Dumbbell Front Rack Walking Lunge x 6 steps 2. Plank x 30-40sec B. For Time: Goblet Squat x 20 reps Box Jump Over x 25 reps Row x 30 cal Fitness: A. 8min EMOM 1. […]

Saturday 11.4.17

*No 8:30am Class on Saturday November 4th. Come out and run the Annandale 5K at 8am with us. Here is the registration link. We will still have class at 9:30am and 10:30am. Essentials: A1. 8min Build Up to a Heavy (NOT MAXIMAL) Push Press Single A2. 5min EMOM Push Press x 3 reps 70% of […]

Saturday 11.4.17

*No 8:30am Class on Saturday November 4th. Come out and run the Annandale 5K at 8am with us. Here is the registration link. We will still have class at 9:30am and 10:30am. Essentials: A. 30min AMRAP Run x 800 meters Burpees x 25 reps Fitness: A. 30min AMRAP Run x 800 meters Burpees x 25 […]

Friday 11.3.17

*No 8:30am Class on Saturday November 4th. Come out and Run the Annandale 5K at 8am with us. Here is the registration link. We will still have class at 9:30am and 10:30am. Essentials: A1. Romanian Deadlift (to just below the knee) 9min to build up to 75% of your 1rm deadlift for a single (NO […]

Thursday 11.2.17

Essentials: A. 2 Set Advanced Rehab Warm Up B. 18min EMOM 1. Lying Leg Lifts x 5-10 reps 2. Assault Bike x 30 sec (Maintain RPM @55/45) 3. Side Plank x 20 sec per side C. Mobility Seated Straddle x 2min Seal x 2min Thread the Needle R x 1min Thread the Needle L x […]

Wednesday 11.1.17

Essentials: A. 3 Sets Back Squat x 9/7/5 reps Build in weight to a heavy *No weight belt On the 3min Marks or ADAPT B. 3 Rounds For Time: Overhead Squat x 20 reps Single Unders x 200 reps Fitness: A. 3 Sets Back Squat x 9/7/5 reps Build in weight to a heavy *No […]

Tuesday 10.31.17

Essentials: A. 5 Sets Pausing Above Knee Power Snatch x 6 reps On the 2min Marks B. ‘Double, Double, Toil and Trouble’ 21-15-9 For Time: Goblet Squat Box Jump Jumping Pull Ups Burpee Fitness: A. 5 Sets Pausing Above Knee Power Snatch x 3 reps 70% On the 2min Marks B. ‘Double, Double, Toil and […]

Monday 10.30.17

Essentials: A. 7 Sets Hang Squat Clean x 7 reps, 5 reps, 3 reps, 3 reps, 3 reps, 5 reps, 7 reps On the 2min Marks Or ADAPT B. 10min EMOM Dumbbell Thruster x 5 reps During Rest Hold Plank x 20sec *Weight should increase twice over the 10min (3 different Dumbbells) C. 3 Sets […]

Saturday 10.28.17

Essentials: A. 10min EMOM 1. Kettlebell Single Arm Standing Press x 4 reps per Arm 2. Bent Over Single Arm Row x 6 reps per Arm B. 3 Rounds For Time: Dumbbell Shoulder to Overhead x 25 reps Single Arm Dumbbell Overhead Step back Lunge x 25 reps Kettlebell Swing x 25 reps Rest 90sec […]

Friday 10.27.17

Essentials: A. 5min EMOM Side Plank x 20 sec per side 5min EMOM Wall Walks Attempts x 1-3 reps 5min EMOM Incline Push Up x 10-20 reps Or ADAPT B. 20min AMRAP 85% Kettlebell Deadlift x 10 reps Row x 10 cal V-Ups x 10 reps No Push Up Burpee x 10 reps Fitness: A. […]