Saturday 9.17.16

Essentials: A. 1 Set Russian Kettlebell Swing x 30-50 Unbroken Reps *Weight is to be so that you do not exceed 50 reps but at least get 30. B. 3 Sets Ball Slam x Max rep 1min Rest 2min C. For Time: Thruster x 20 reps Box Jump Overs x 30 reps Fitness: A. 1 […]

Friday 9.16.16

Essentials: A. 12min Build to a 1RM Front squat and a Quarter -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 50sec Marks C. 3 Sets Wall Ball x 15 reps Plate […]

Thursday 9.15.16

Essentials: A. Mobility Right Leg Lizard x 3min Right Leg Saddle x 3min Left Leg Lizard x 3min Left Leg Saddle x 3min B. 3 Sets Elevated Feet Bridge Attempts x 3-5 reps On the 3min Or ADAPT C. EMOM 10min Kettlebell Swing x 5 per arm Burpee x 5 reps Fitness/Performance: A. Mobility Right […]

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Athlete Spotlight: Quy Nhan

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Wednesday 9.14.16

Essentials: A. EMOM 14min Russian Kettlebell Swing x 10 reps B. 4 Sets Sumo Deadlift High Pull x 7 reps On the 2:30min Or ADAPT C. 12-9-6 Dumbbell Hang Clean Parallette Dips Fitness: A. Full Clean Ladder 1 rep every 2min Starting weight is 75% of 1RM Increase weight by 10lbs every 2min until failure […]

Tuesday 9.13.16

Essentials: A. 5 Sets Snatch Grip RDL x 5 reps On the 2:30min B. 15 Sets Push Jerk x 3 rep Barbell On the 40sec Mark C. Row x 30cal 85% Rest 3min Row x 30cal 95% Rest 3min Row x 30cal Max Effort *Record all three Time Fitness: A. 10min Hang Power Snatch Build to a […]

Monday 9.12.16

Essentials: A. 12min Back Squat with a 3sec Pause at the Bottom Build to a 1RM -Then- 1 Set Dumbbell Bulgarian Split Squat x 10 Unbroken reps per leg as heavy as possible B. 3 Sets Banded Row x 10 reps Ring Pull x 10 reps Barbell Bent Over Row x 10 reps Ring Pull […]

Saturday 9.10.16

Essentials: A. 15min EMOM Slow Pulling Snatch Grip Deadlift (7sec to Hip) x 1 rep 30-40% of Deadlift B. 3 Sets Tire Flip x 3-5 reps On the 3min Mark C. 3 Sets Max Reps Push Up x 1 min Empty Bar Back Squat x 1 min Burpees x 1 min Rest 1min Fitness: A. […]

Friday 9.9.16

Essentials: A. 4 Sets Kettlebell Waiters Walk x 50 meters per Arm Or ADAPT (4 Sets) B. 12min Front Squat with a 3sec pause at the bottom Build to a 1RM -Then- 1 Set Goblet Squat x 20 unbroken reps as heavy as possible C. 5 Sets Plate Overhead Step Back Lunges x 10 reps […]