Wednesday 11.25.15
THANKSGIVING SCHEDULE Wednesday, Nov. 25 No 6 or 7 p.m. class Thursday, Nov. 26 (Thanksgiving) Class at 9 a.m. Friday, Nov. 27 No 6 am, 6 pm or 7 pm class Saturday, Nov. 28 9, 10, 11 a.m. Classes Essentials: A. 4 Sets Turkish Get Up x 6 reps per Arm On the 2:30min Marks […]
Tuesday 11.24.15
THANKSGIVING SCHEDULE Wednesday, Nov. 25 No 6 or 7 p.m. class Thursday, Nov. 26 (Thanksgiving) Class at 9 a.m. Friday, Nov. 27 No 6 am, 6 pm or 7 pm class Saturday, Nov. 28 Essentials: A. 5 Sets Wall Sit Theraband Sots Press x 15 reps On the 2:30min or ADAPT B. 4 Sets Back […]
Monday 11.23.15
THANKSGIVING SCHEDULE Wednesday, Nov. 25 No 6 or 7 p.m. class Thursday, Nov. 26 (Thanksgiving) Class at 9 a.m. Friday, Nov. 27 No 6 am, 6 pm or 7 pm class Saturday, Nov. 28 Class at 9, 10, 11 am Essentials: A. 4 Sets Ring Pull x 12 reps Rest 15 sec On Floor Position […]
Saturday 11.22.15
Essentials: A. 4 Sets Dumbbell Bench Press x 10 reps On the 2:30min Marks B. With a Continuous Running Clock 7min AMRAP Wall Balls *On the top of Each min Stop and perform 3 Burpees 7min AMRAP Incline Push Ups *On the top of Each min Stop and perform 5 KettleBell Swings 7min AMRAP Shoulder […]
Friday 11.20.15
Essentials: A. Front Squat 10min Build Up to 75% of your 1rm and do a set of 5 reps; then drop the weight by 30 lbs and do a set of 9 reps B. DeadLift 10min Build Up to 70% of your 1rm and do a set of 5 reps; then drop the weight by […]
Thursday 11.19.15
Essentials/Fitness/Performance: A. Mobility Saddle x 2min Lizard Right Side x 2min Lizard Left Side x 2min Cross Shin Forward Fold Right Side x 1min Cross Shin Forward Fold Left Side x 1min Lizard Right Side x 2min Lizard Left Side x 2min Saddle x 2min B. 10 Sets No Push Up Burpee x 1 min […]
Wednesday 11.18.15
Essentials: A. 4 Sets Turkish Get Up x 5 reps per Arm On the 2:30min Marks B. 6 sets RDL x 10 reps On the 2min Marks C. 3 Sets 5-4-3 Deadlift 75% 8-9-10 Sit Ups Rest 3min Fitness: A. 4 Sets 1 Snatch + 1 Snatch Push Press + 2 Overhead Squat *Target is […]
Tuesday 11.17.15
Essentials: A. 4 Sets Ring Pull x 10 reps Rest 15 sec On Floor Position Banded Lat Pull Down x 10 reps (Hold each rep below chin for 3 sec) On the 2:30min Mark or ADAPT B. 4 Sets On Floor Position Shoulder Press x 7 reps On the 2min Mark C. 3 Rounds For […]
Monday 11.16.15
Essentials: A. 5 Sets Wall Sit Theraband Sots Press x 15 reps On the 2:30min or ADAPT B. 4 Sets Back Squat x 5 reps Work Up to last set at 70% On the 2:30min C. For Time: Row x 70 cal Single Unders x 60 reps Goblet Squats x 50 reps Burpees x 40 […]
Saturday 11.14.15
BENCH MARK MAKE UP DAY or Essentials: A. 3 Sets Partner Med Ball side rotation Toses x 10 per side per person On the 3 min Marks B. 15min AMRAP Deadlift x 7 reps Goblet Squat x 9 reps Sit Ups x 12 reps Then Immediately 7min AMRAP Find a 1RM Shoulder Press Fitness: A. […]