Saturday 6.10.17
Essentials: A. With a running Clock (From 0-10min) 5 Rounds For Time:(8min Time Cap) Jumping Pull Up x 10 reps Goblet Squat x 10 reps (From 10-20min) 3 Rounds For Time:(8min Time Cap) Incline Push Up x 25 reps Kettlebell Swing x 20 reps (From 20-30min) For Time:(8min Time Cap) Dumbbell Shoulder to Overhead x […]
Friday 6.9.17
Essentials/Fitness: A. In 10min Find Your 1 Rep Max Deadlift Rest 3min B. In 10min Find Your 8 Rep Max Per Leg Bulgarian Split Squat Tempo 3010 Rest 3min C. In 10min Find Your 1 Rep Max Close Grip Bench Press Rest 3min D. For a Total of Reps Tabata Anchored Sit Up (8 sets; […]
Thursday 6.8.17
Essentials/Fitness/Performance: A. GOAT DAY 21min EMOM 1.Gymnastics movement or any part, for Example(Pull Up,Kip, Ring Pull, strict pull up, Bar or ring Muscle Up, Muscle up transition work, …) 2. Squatting, for Example (air squat, light Goblet squat, any empty barbell squat, light object in single arm squat , single leg squat 3.Monostructural Movement, for […]
Wednesday 6.7.17
BENCH MARK Essentials/Fitness/Performance: A. If 3RM Back Squat is Greater than or Equal to your body weight then… In 12min Find a 1 Rep Max Power Snatch If 3RM Back Squat is Less than your body weight then… In 12min Find a 10 Rep Max Barbell Hip Thrust Rest 5min B. In 12min Find a […]
Tuesday 6.6.17
Essentials: A. 9min EMOM 1. Bench Supine Glute Extension x 10 reps 2. Support Hold x 25 sec 3. Hollow Hold x 30 sec 9min EMOM 1. Turkish Get Up x 1 reps per arm 2. Overhead KB Carry x 50 ft per arm 3. Bear Crawl x 30 sec Or ADAPT B. 3 Rounds For […]
Monday 6.5.17
BENCH MARK’s Essentials/Fitness/Performance: A. In 12min Find Your 3 Rep Max Back Squat Rest 5min B. If 3RM Back Squat is Greater than or Equal to your body weight then… In 12min Find a 1 Rep Max Power Clean If 3RM Back Squat is Less than your body weight then… In 12min Find a Max […]
Saturday 6.3.17
Essentials: A. 25min AMRAP Teams of 3-4 people Each teammate must complete the whole rounds by themself before switching Row x 7 Cal Walking Lunge x 10 meters Burpee x 7 reps Walking lunge x 10 meters B. Mobility Standing Straddle x 2min Dragon R x 1min Lizard R x 1min Dragon L x 1min […]
Friday 6.2.17
Essentials: A. 12min EMOM 1. Hip Thrust x 10 reps 2. Side Plank x 25 sec per side 3. Arch Lifts x 10 reps B. 5 Rounds Each for Time: Single Under x 40 reps Wall Ball x 20 reps Air Squat x 10 rep Rest 3min Fitness: A. 12min EMOM 1. Hip Thrust x […]
Thursday 6.1.17
Essentials: A. 16min EMOM 1. Rope Sit to Stand x 3 rep 2. Row x 10 cal B. Mobility Puppy Dog x 2min Thread the Needle R x 1min Thread the Needle L x 1min Saddle x 2min Seated Straddle x 4min Fitness/Performance: A. 16min EMOM 1. Rope Climb x 1 rep 2. Row x […]
Wednesday 5.31.17
Essentials: A. 12min EMOM 1. Single Arm Overhead Step Back Lunge x 4 rep per arm 2. Snatch Grip RDL x 5 reps Build in weight 3. Pike Hold x 25 sec Or ADAPT B. 7 Rounds For Time: Barbell Overhead Step Back Lunge x 3 reps per leg V-Ups x 6 reps Kettlebell Swing […]