Wednesday 6.21.17
Essentials: A. 3 Sets Front Squat x 5 reps @ Tempo 4040 Build in Weight 3 Sets Front Rack Deficit Step Back Lunge x 5 reps Per Leg @ Tempo 4040 Build in Weight On the 2:30min Mark Or ADAPT B. Yearly Bench Mark Cindy 20min AMRAP Pull Up x 5 reps Push Up x […]
Tuesday 6.20.17
Essentials: A. 12min Every 30 sec Weighted Vertical Jump x 4 rep 5-15lbs B. 5 Min AMRAP Kettlebell Swing x 5 reps Goblet Squat x 5 reps Assault Bike x 5 cal Fitness: A. 12min Every 30 sec Power Snatch x 1 rep Min 0-4 60% Min 4-8 65% Min 8-12 70% B. 5 Min […]
2017 Summer Nutrition Shake-Up
Are you stuck with your nutrition? Are you wondering where to even begin? Does the thought of macros make your head spin? If so, the 2017 Summer Nutrition Shake-up is for you! The shake-up kicks off on Thursday, July 6th at 5:00 pm (that’s right, you’ll still be able to enjoy the Fourth of July […]
Monday 6.19.17
Essentials: A. 5 Sets Deadlift x 7 reps @ Tempo 4040 Build in weight On the 2:30min Or ADAPT B. For Time: 5-10-15-20-15-10-5 Box Dips Lying Leg Lifts Fitness: A. 5 Sets Staggered Stance Deadlift x 5 reps per leg Build in weight On the 2:30min Or ADAPT B. For Time: 5-10-15-20-15-10-5 Bar Dips Toes […]
Saturday 6.17.17
Essentials: A. 12min Every 30sec Box Jump x 4 reps B. 3 Rounds For Time: Single Under x 100 reps Incline Push Up x 25 reps *10min Time Cap* Fitness: A. 12min Every 30sec Power Clean x 1 rep + Box Jump x 2 reps Min 0-4 62% Min 4-8 67% Min 8-12 72% B. […]
Friday 6.16.17
Essentials: A. 3 Sets Back Squat x 7 reps build in weight each set Tempo 4040 3 Sets Dumbbell Bulgarian Split Squat x 5 reps per leg Tempo 4040 On the 3min Marks Or ADAPT B. 5 Sets Each for Time: Assault Bike x 7 cal Med Ball Squat Clean x 10 reps On the […]
Thursday 6.15.17
Essentials: A. Teams of 2-3 People For Time: Single Unders x 150 reps Goblet Squat x 55 reps Box Jump Over x 35 reps Incline Push Up x 15 reps Burpee x 35 reps Kettlebell Sumo Deadlift High Pull x 55 reps Wall Ball x 75 reps *14min Time cap B. Mobility Dragon R x […]
Wednesday 6.14.17
Essentials: A. 4 Sets Support Hold x 30sec Dip Negatives x 5 reps Rest 30 sec Hollow Hold x 30sec Tuck Up x 10 reps On the 4min B. 7 Min AMRAP Front Squat x 7 reps Step Back Lunge x 7 reps Ring Pull x 7 reps Fitness: A. 4 Sets Support Hold x […]
Tuesday 6.13.17
Essentials: A. 7 Sets Behind the Neck Push Press + Behind the Neck Push Jerk + Snatch Balance PVC, Training Bar, Empty Barbell On the 2min Mark B. For Time: Alternating Dumbbell Power Snatch x 21 reps Row x 750 meters Alternating Dumbbell Power Snatch x 15 reps Row x 500 meters Alternating Dumbbell Power […]
Monday 6.12.17
Essentials: A. 5 Sets Plank Complex (4 Shoulder Taps + 5sec Side Plank Hold) x 6 Complexes Rest 30 sec Pike Rock x 5 reps On the 3min Marks B. Yearly Benchmark DT 5 Rounds For Time: Deadlift x 12 reps Hang Power Clean x 9 reps Shoulder to Overhead x 6 reps Fitness: A. […]