Monday 10.10.16
Essentials: A. 12min Back Squat with a 3sec Pause at the Bottom Build to a 1RM -Then- 1 Set Dumbbell Step Ups x 12 Unbroken reps per leg as heavy as possible B. 10min AMRAP Wall Ball x 10 reps Push Up x 5 reps V-Ups x 3 reps Fitness: A. 12min Back Squat with […]
Saturday 10.8.16
Essentials: A. 18min EMOM Min 1,4,7,10,13,16 : Right Side Plank x 30sec Min 2,5,8,11,14,17 : Plank On Elbows x 45sec Min 3,6,9,12,15,18 : Left Side Plank x 30sec B. 8min AMRAP Kettlebell Sumo Deadlift High Pull x 8 reps Burpees x 8 reps Fitness: A. 18min EMOM Min 1,4,7,10,13,16 : Right Side Plank x 30sec […]
Friday 10.7.16
Essentials: A. 12min EMOM Overhead Squat x 3 reps PVC or BB B. Each For Time: Run x 800 meter ù Rest 5min Run x 600 meters Rest 3min Run x 400 meters Fitness: A. 12min EMOM Hang Snatch From above Knee x 1 rep 65% B. Each For Time: Run x 1mile Rest 5min […]
Thursday 10.6.16
Essentials: A. Mobility Extended arm Lizard Right x 2min Lizard Right x 2min Pigeon Right x 2min Extended arm Lizard Left x 2min Lizard Left x 2min Pigeon Left x 2min Saddle x 4min B. Teams of 2 5min AMRAP Kettlebell Swing x 10 reps Box Jump x 10 reps -Rest 3min- 5min AMRAP Ring […]
Wednesday 10.5.16
Essentials: A. 8min EMOM Odd: Right Leg Dumbbell Single Leg RDL + Step Back Lunge x 5 reps Even: Left Leg Dumbbell Single Leg RDL + Step Back Lunge x 5 reps B. 25min AMRAP Man Maker x 1 reps Inch Worms x 2 reps Box Jump x 4 reps Burpee x 8 reps Fitness: […]
Tuesday 10.4.16
Essentials: A. 14min EMOM Odd: Double Kettlebell Press x 5 reps Even:Hollow Body x 20 sec or ADAPT B. 5 Rounds For Time: Kettlebell Swing x 7 reps Single Under x 40 reps Rest 2:30min Fitness: A. 14min EMOM Odd: Double Kettlebell Press x 5 reps Even:Hollow Body x 30 sec or ADAPT B. 5 […]
Monday 10.3.16
Essentials: A. 12min EMOM Odd:Jumping Back Squat x 5-7 Reps Even: Barbell Bent Over Row x 10 Reps B. 3 Sets Each For Time: Row x 75 cal Rest 5min Fitness: A. 12min EMOM Odd:Jumping Back Squat x 5-7 Reps 95/65 Even: Vertical Ring Pull x 10-12 Reps B. 3 Sets Each For Time: Row […]
Saturday 10.1.16
Essentials: A. Mobility Seated Straddle x 2min Bound Angle x 2min Lizard Right x 2min Lizard Left x 2min Puppy Dog x 2min B. Teams Of 3-4 People 20min AMRAP Burpee x 10 Deadlift x 15 Sit Up x 20 Rest Fitness: A. Mobility Seated Straddle x 2min Bound Angle x 2min Lizard Right x […]
Friday 9.30.16
Essentials: A. 12min Build to a 1RM Frankenstein Front squat -Then- 1 Set Goblet Squat x 20 reps as heavy as possible B. 12 Sets Sets 1-6 Dumbbell Vertical Jump x 3 reps Sets 7-12 Box Jump x 3 reps On the min Marks C. For Time: Kettlebell Front Squat Right Arm x 30 reps Kettlebell […]
Thursday 9.29.16
Essentials: A. Mobility Standing Straddle x 2min Dragon Right x 2min Lizard Right x 2min Dragon Left x 2min Lizard Left x 2min Standing Straddle x 2min B. 3 Sets Banded Glute Bridge From Floor x 30 reps On the 3min Mark C. 10 min EMOM Wall balls x 5 reps Ring Pulls x 5 […]