Monday 10.26.15

Essentials: A. 5 Sets Sumo Deadlift x 3 reps On the 2:30min B. 10 Sets Dumbbell Snatch x 5 reps per arm On the 1min C. 8min AMRAP Incline Push Ups x 8 Reps Snatch Grip Deadlift x 8 Reps Fitness: A. 12 min Build up to a 80% Touch and Go Deadlift x 3 […]

Saturday 10.24.15

Essentials: A. EMOM 10min Plank with 1 Arm alternating Raise x 12 reps B. With a running clock From 0-10min Complete: 2 Rounds For time: V-Ups x 15 reps Kettlebell Swings x 10 reps Man Makers x 5 reps *Rest the time remaining if any From 10-20min Complete: 2 Rounds For time: Jumping Pull Ups […]

Friday 10.23.15

Essentials A. 4 Sets Banded Bar Step Under Squats x 20 reps On the 3 min B. 5 Sets Pausing Front Squats (3sec) x 5 reps On the 2:30 min C. 10min AMRAP Box Jump x 7 reps Front Squat x 8 reps 65% *Barbell From Rack Fitness: A. 4 Sets Hang Clean From Mid […]

Thursday 10.22.15

Essentials: A. 4 Sets Partner Banded Sprints x 25 meters On the 2:30min Marks B. 5 Rounds Run x 1min Ball Slam x 1min Man Makers x 1min Box Step Ups x 1min Row x 1min Fitness/Performance: A. 4 Sets Partner Banded Sprints x 25 meters On the 2:30min Marks B. 5 Rounds Run x […]

Wednesday 10.21.15

Essentials: A. 5 Sets Theraband Overhead Squats x 7 reps On the 2min Marks or ADAPT B. 4 Sets Back Squat Cluster x 5.5.5 Tempo 33×1 Rest 30 sec between Clusters On the 3 Min Marks C. For Time: Row x 21 cal Kettlebell Swing x 18 reps Goblet Squat x 15 reps Rest 4min […]

Tuesday 10.20.15

Essentials A. 4 Sets 1 Foot Standing Band Row x 15 reps Tempo 31×1 On the 3min Marks B. 3 Sets Ring Push Up x 1 reps with a turnout and 5sec hold Knee-Up + Tucked Rock x 5+5 reps Bent Over Scapula Press x 7 reps On the 3min Marks or ADAPT C. 15-12-9 […]

Monday 10.19.15

Essentials: A. 5 Sets Sumo Deadlift x 5 reps On the 2:30min B. 10 Sets Barbell Good Mornings x 7 reps On the 1min Empty to very light Barbell C. 7min AMRAP Kettlebell Deadlift x 3 reps V-Ups x 3 reps Kettlebell Deadlift x 6 reps V-Ups x 6 reps Kettlebell Deadlift x 9 reps […]

Saturday 10.17.15

Essentials: A. 3 Sets Empty Bar Snatch Complex Muscle Snatch x 5 reps Hang Power Snatch x 5 reps Snatch Pull Under x 5 reps Hang Squat Snatch x 5 reps *10min Cap B. EMOM 10min Russian Kettlebell Swings x 10 reps C. 15min AMRAP 3 Rounds Row x 30 cal Air Squat x 25 […]

Friday 10.16.15

Essentials: A. 5 Sets Dumbbell Corrective Front Squat x 3 reps On the 2:30min B. 5 Sets Theraband Overhead Squats x 7 reps On the 2min Marks or ADAPT C. 7 Rounds For time: Dumbbell Hang Power Clean x 5 reps Dumbbell Thrusters x 5 reps Burpees x 5 reps Fitness: A. 5 Sets Dumbbell […]

Thursday 10.15.15

Essentials: A. 12 min working on Hip, Hamstring, and Glute Mobility B 3 Sets Run or Row or any combination of 200 meters Rest as long as it took to do the work 300 meters Rest as long as it took to do the work 400 meters Rest as long as it took to do […]