Friday 6.24.16
Essentials: A. 5 Sets Push Press x 5,4,3,3,2 reps On the 2:30min B. 4 Sets Clean Grip Deadlift x 9 reps 55-60% for all sets On the 2:30 min Or ADAPT C. For Time: Row x 21 cal Dumbbell Power Clean and Jerk x 15 reps Burpee Box Jump x 9 reps Fitness: A. 5 […]
Thursday 6.22.16
Essentials: A. Mobility Seated Straddle x 2min Pigeon Right x 2min Pigeon Left x 2min Puppy Dog x 1 min Sumo Squat x 2min Foam Roll Spine x 2min B. 5 Sets Lateral Skater Jumps x 12 reps per leg On the 2min Marks C. 21-15-9 Deadlift Burpee Fitness/Performance: A. Mobility Seated Straddle x 2min […]
Wednesday 6.22.16
Essentials: A. 6 Sets Jumping Goblet squat x 10 reps On the 2:30min Or ADAPT B. 10min EMOM ODD: Hold Bar in Front Rack x 20 sec 100-110% of Front Squat EVEN: Front Squat x 1 rep 80% C. 3 Rounds for Time: Front Squat x 6 reps 67% Single Unders x 75 reps Fitness: […]
Tuesday 6.21.16
Essentials: A. 5 Sets Long Jumps x 7 reps On the 2min Or ADAPT B. 6 Sets Weighted Plank Hold x 45sec On the 2min Marks C. 3 Rounds Farmers Carry x 1min (10 Meter turnarounds) Dumbbell Shoulder Press x 1min Parallette Dips x 1min Rest 1min Fitness: A. 5 Sets Touch and Go Power […]
SAVE THE DATE: Hugo Open 2016
Save the date! Saturday, August 20 Registration: $20 (includes competition and t-shirt) Lunch ticket (provided by Bravo Mexican Grill): $12 Competition, T-Shirt, and Lunch: $30 Registration Deadline: Monday, August 8 Notes: — There will be one division. — 3-person teams* *Each team must have one female. *Each team may have one Ninja, but it is […]
Monday 6.20.16
Essentials: A. 6 Sets Squat Overhead Band Pull Back x 12 reps On the 2:30 B. 10min EMOM Odd: Hold Bar on Back x 20sec 100-110% of 3rm Back Squat Even: Back Squat x 3 reps 75% C. Each Part For Time: From 0-3min Mark Goblet Squat x 21 reps 6 V-Ups – 6 Ring […]
Saturday 6.18.16
BENCH MARK MAKE UP or Essentials: A. 2 Sets Run x 600 meters On the 6 min Marks B. 5 min AMRAP – Thruster 4 min AMRAP – Single Unders 3 min AMRAP – Burpee Box jump 2 min AMRAP – Ring Pulls 1 min AMRAP- Thruster Fitness: A. 2 Sets Run x 800 meters […]
Friday 6.17.16
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 then stop there and record the result. 1.Unweighted Negative Pull Up @ Tempo 31A1; 5 reps for Males […]
Thursday 6.16.16
Essentials: A. Mobility Seated forward Fold x 3min Twisted Cross Right x 1min Twisted Cross Left x 1min Saddle x 3min Foam roll Hamstring and Glute Right x 2min Foam Roll Hamstring and Glute Right x 2min B. 3 sets High Jump Lunges x 20 reps On the 3min Or ADAPT C. 21-15-9 Thruster Ring […]
Wednesday 6.15.16
Essentials, Fitness, and 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 3min B. If 3RM Back […]