Thursday 9.8.16
Essentials A. Mobility Dragon Right x 1min Fragon Right x 1min Dragon Left x 1min Fragon Left x 1min Puppy Dog x 2min Internal Supine Twist Right x 2min Internal Supine Twist Left x 2min Sumo Squat x 1min B. 3 Sets Side Plank Knee to elbow x 4 reps per side On the 2:30min […]
Wednesday 9.7.16
Essentials: A. 5 Sets Goblet Squat Hold x 45sec On the 2min Or ADAPT B. 10min Deadlift Build up to 75-80% for 1 rep C. 4 Sets Dumbbell Thruster x 10 reps Box Jump Over x 10 reps Row x 10 cal Rest 2min Fitness: A. 5 Sets Clean + 2 Front Squats + Jerk […]
Tuesday 9.6.16
Essentials: A. 5 Sets Snatch Grip Bent Over Barbell Row x 5 reps On the 2min B. 4 Sets Single Arm KB Shoulder Press x 3 reps per Arm Build to a heavy On the 2:30min C. 5 Rounds For Time: Shoulder to Overhead x 5 reps Single Unders x 60 reps Fitness: A. 15 […]
Monday 9.5.16 Labor Day
Essentials: LABOR 2.0 30min AMRAP Slam Ball and Farmers Carry x 200 meters Dumbbell or Kettlebell Power Snatch x 10 reps per Arm Slam Ball and Farmer Carry Left Arm x 200 meter Slam Ball Ground to Shoulder x 20 reps Fitness: LABOR 2.0 40min AMRAP Slam Ball and Farmers Carry x 200 meters Dumbbell […]
Saturday 9.3.16
There will be one class time at 9 a.m. on Monday, Sept. 5 for Labor Day. BENCK MARK MAKE UP -or- Essentials: A. Mobility Seated Straddle x 3min Lizard Right x 2min Lizard Left x 2min Saddle x 3min B. Teams Of 2 8min AMRAP Row x 250 meters each person(Row is only done once) […]
Friday 9.2.16
There will be one class time at 9 a.m. on Monday, Sept. 5 for Labor Day. BENCH MARK Essentials and Fitness: A. In 10min Find Your 8 Rep Max Per Leg Bulgarian Split Squat Tempo 3010 Rest 5min B. In 10min Proceed through the following in Order. If unable to accomplish the task with parameters […]
Thursday 9.1.16
Essentials: A. Mobility Seal Sphinx x 3min Saddle x 3min Seated Forward Fold x 3min Supine Twist Right x 3min Supine Twist Right x 3min B. 3 Rounds For time: Run x 400 meters Kettlebell Swing x 21 reps Ring pulls x 12 reps C. 3 Sets Side Plank x 45 sec per side On […]
Wednesday 8.30.16
BENCH MARK WEEK Essentials, Fitness, and Performance: A. If 3RM Back Squat is Greater than or Equal to your body weight then… In 15min 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 2min B. […]
Wednesday 8.30.16
BENCH MARK WEEK Essentials, Fitness, and Performance: A. If 3RM Back Squat is Greater than or Equal to your body weight then… In 15min 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 2min B. […]
Tuesday 8.30.16
Essentials: A. 10min EMOM Odd: Pike Hold on Bench x 20sec Even: Parallette Jump Thrus x 3 reps B. From 0-4min Mark 2 Rounds For Time: Deadlift x 4 reps 65% Goblet Squat x 4 reps Incline Push Up x 4 reps From 5-9min Mark For Time: Burpee x 10 reps Slam Ball Over shoulder […]