Monday 11.21.16
Essentials: A. 15min Build Up to 77% of your Deadlift and perform one rep at that load -Then- Drop weight by 20% of 1rm and perform 2 Sets of 10 reps(Goal for these 2 sets is speed on the pull, still controlled on the way back to the ground) B. 6min AMRAP Kettlebell Swing x […]
Saturday 11.19.16
Essentials: A. 4min NOT AMRAP Single Unders x 70 reps Russian Kettlebell Swing x 20 reps 4min NOT AMRAP Vertical Med Ball throw x 10 reps Good Mornings x 10 reps 4min NOT AMRAP Row x 150 meters Double Kettlebell Front rack Carry x 100ft B. 5 Rounds For Time: Deadlift x 7 reps 80% […]
Friday 11.18.16
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 11.17.16
Essentials: A. Mobility Seated Straddle x 3min Right Pigeon x 3min Left Pigeon x 3min Seated Forward Fold x 3min Puppy Dog x 2min B. 8min EMOM Odd: Hollow Hold Single Leg Hip Circles Clockwise x 5 per leg Even: Hollow Hold Single Leg Hip Circles Counterclockwise x 5 per leg C. 3 Sets each […]
Wednesday 11.16.16
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 11.15.16
Essentials: A. 5min Not AMRAP Single Unders x 70 reps Incline Push Up x 7 reps Dumbbell Split Squat x 5 per leg 5min Not AMRAP Row x 200 meters Right Arm Overhead KB Carry x 50 ft Left Arm Overhead KB Carry x 50 ft 5min Not AMRAP Run x 1min Plank Hold x […]
Monday 11.14.16
BENCH MARK 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 11.12.16
Essentials: A. 12min EMOM Odd: Plank Shoulder Taps x 7-10 reps per arm Even: Deadlift x 10 reps B. 15min AMRAP Ring Pull x 25 reps Row x 50 cal Overhead Squat x 100 reps Box Jump x 50 reps Ring Pull x 25 reps Fitness: A. 12min EMOM Odd: Handstand Shoulder Taps x 5-10 […]
Friday 11.11.16
Today we remember all of our Veterans, Thank You for your service! Essentials: A. 12min EMOM 1.4.7.10. Hang Power Snatch x 1-3 reps empty Barbell 2.5.8.11. Russian Kettlebell Swing x 10-15 reps 3.6.9.12. Bar Support Hold x 30 sec B. Teams of 2-3 People Team Three Wise Men ‘Jeremy’ 6min AMRAP Hang Power Snatch x […]
Wednesday 11.10.16
Essentials: A. Mobility Dragon R x 1min Lizard R x 1min Dragon L x 1min Lizard L x 1min Saddle x 2min Frog x 2min Puppy Dog x 1min Twisted Cross R x 1min Twisted Cross L x 1min Sumo Squat x 2min B. 9min In Teams of 3-4 Push Sled x 50 meters *this […]