Tuesday 10.17.17
Essentials: A. 7 Sets Pausing Above Knee Power Snatch x 3 reps 65% On the 2min Marks B. 3 Rounds For Time: Hanging Knee Raises x 15 reps V-Ups x 20 reps Run x 400 meters Fitness: A. 7 Sets Pausing Above Knee Power Snatch x 3 reps 65% On the 2min Marks B. 3 […]
Monday 10.16.17
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. 20min AMRAP 85% Row x 300 meters Run x 200 meters Single Arm Kettlebell Thruster x 7 per Arm Fitness: A. 7 Sets Hang Squat Clean […]
Saturday 10.14.17
Essentials: A. 10min EMOM 1. Kettlebell Single Arm Standing Press x 3 reps per Arm 2. Bent Over Single Arm Row x 5 reps per Arm B. 9 Rounds For Time: Deadlift x 4 reps Box Jump x 5 reps Incline Push Up x 6 reps Fitness: A. 10min EMOM 1. Kettlebell Push Press x […]
Friday 10.13.17
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 B. Every 2min Until Failure Deadlift x 4 reps 60% Burpee Box Step Over x 6 reps Row x 9/7 cal *Increase Cal of rower x 1 rep […]
Thursday 10.12.17
Essentials: A. Advanced Rehab Warm Up B. 16min EMOM Thruster x 7 reps Overhead Squat x 7 reps C. Mobility Foam Roll -Right Quad x 2min -Left Quad x 2min -Right Lat x 2min -Left Lat x 2min Saddle x 3min Fitness/Performance: A. Advanced Rehab Warm Up B. 16min EMOM Thruster x 10 reps 45/35 […]
Wednesday 10.11.17
Essentials: A. 7 Sets (3 Snatch Grip Behind the Neck Push Press + 3 Overhead Squat) x 3 complex On the 2min Or ADAPT B. 2 Rounds For Time: Rope Sit to Stand x 6 reps 1 Arm Dumbbell Overhead Step Back Lunge Right x 10 reps Box Jump Over x 10 reps Rope Sit […]
Tuesday 10.10.17
Essentials: A. 16min EMOM 1. 3-4 Pull Up Negatives 2. 10 Ring Pull + 15 sec Chest to Ring Hold B. 11min AMRAP Alternating Dumbbell Power Snatch x 10 reps Single Unders x 25 reps Fitness: A. 16min EMOM 1. Bar Muscle Ups x 2-4 reps + 15sec Support Hold 2. 10 Ring Pull + […]
Monday 10.9.17
Essentials: A. 5 Sets Front Squat and ¼ x 4 reps Start first set @ 50% and build On the 2:30min Or ADAPT B. Yearly BenchMark ‘Fran’ 21-15-9 For Time: Thruster Jumping Pull Up Fitness: A. 5 Sets Front Squat and ¼ x 4 reps Start first set @ 50% and build On the 2:30min […]
Saturday 10.7.17
Essentials: A. Teams of 3-4 people For Time: Row x 100 cal Burpee x 75 reps Single Unders x 400 reps Burpee x 75 reps Row x 100 cal *Each team member must perform a minimum of 30cal on the rower *Each team member must perform a minimum of 20 burpees *Each team member must […]
Friday 10.6.17
Essentials: A. 3 Rounds Not For Time: Butterfly Hip Thrust x 20 reps Dip Bar L-Sit Flutter Kicks x 20 reps Rower Slide to Pike x 10 reps B. 10min Every 30 sec Speed Deadlift x 1 rep 50% Or ADAPT C. 7 Sets Between the Legs Sled Pull x 25 meters On the 2:30min […]