Tuesday 6.14.16
Essentials: A. 10min EMOM Odd: Push Press x 1 rep Even: Lying Leg Lifts x 5-10 reps or ADAPT B. 3 Rounds For Time: Kettlebell Swing x 25 reps Burpees x 25 reps Fitness: A. 10min EMOM Odd: Split Jerk x 1 reps 50-60% of Clean Even: Toes to Bar x 5-10 reps or ADAPT […]
Monday 6.13.16
Essentials and Fitness and Performance: A. In 15min Find Your 3 Rep Max Back Squat Rest 5min B. In 10min Find Your 1 Rep Max Close Grip Bench Press Rest 5min C. In 10min Find Your 1 Rep Max Deadlift
Saturday 6.11.16
Essentials: A. 5 Sets 75% Row x 10 cal Run x 200 meters On the 5min Mark B. 11min AMRAP Burpee x 5 reps Kettlebell Deadlift x 10 reps Slam Ball Over Shoulder x 15 rep Fitness: A. 5 Sets 75% Row x 15 cal Run x 200 meters On the 5min Mark B. 11min […]
Friday 6.10.16
Essentials: A. 10 Sets Back Squat x 3 reps 50% On the min B. 10 rounds Man Makers x 3 rep Goblet Squat x 7 Single Unders x 50 reps Fitness A. 10 Sets Back Squat x 3 reps 50% On the min B. 10 rounds Man Makers x 3 rep 35/25 Hang Squat Clean […]
Thursday 6.9.16
Essentials: A. Mobility Puppy Dog x 2min Extended Arm Lizard right x 1min Lizard right x 1min Extended Arm Lizard left x 1min Lizard left x 1min Seated straddle x 4min Foam Roll Right Quad x 1min Foam Roll Left Quad x 1min B. 26min AMRAP Ring Pulls x 10 reps Kettlebell Swing x 15 […]
Athlete Spotlight: Amy Ezzell
Read more about our June Athlete Spotlight, Amy Ezzell
Athlete Spotlight: Jay Bell
Check out our June Athlete Spotlight, Jay Bell
Wednesday 6.8.16
Essentials: 5 Sets 5 Clean Deadlift @ 40% On the 2min Marks Or ADAPT B. 5 Rounds For Time: Deadlift x 12 reps Kettlebell Swing x 9 reps Bar Facing Burpee x 6 reps Fitness: A. 5 Sets 3 Clean Deadlift + Power Clean @ 65% On the 2min Marks Or ADAPT B. 5 Rounds […]
Tuesday 6.7.16
Essentials: A. 4 Sets Hollow Body Plank x 40sec On the 2:30min Or ADAPT B. 20min AMRAP Inch worm Push Up x 3 reps Stationary Bar Row x 6 reps Single Arm Dumbbell Shoulder to Overhead x 12 total reps Fitness: A. 4 Sets Hollow Body Plank Slider x 40sec On the 2:30min Or ADAPT […]
Monday 6.6.16
Essentials: A. 10 Sets Front Squat x 3 reps 50% On the min B. 4 Sets For Time: Barbell Overhead step Back Lunge x 10 reps Jumping Pull Ups x 10 reps Rest 2min Fitness: A. 10 Sets Front Squat x 3 reps 50% On the min B. 4 Sets For Time: Bar Muscle Up […]