Wednesday 9.23.15
Essentials: A. 5 Sets Back Squat x 3 reps Tempo 33×1 On the 3min Marks B. 5 Sets Banded Snatch RDL x 10 reps On the 2min Marks or ADAPT C. For Reps: 2 Sets: Squats x 2min Goblet Squats x 2min Dumbbell Step Ups x 2min Fitness: A. 5 Sets Back Squat x 3 […]
Tuesday 9.22.15
Essentials A. 5 Sets Underhand Grip Bent Over Row x 8 reps Tempo 13×3 On the 2:30min Marks B. 6 Sets Bent Over YTA’s x 5 reps On the 90sec Marks C. 10-9-8-7-6-5-4-3-2-1 Dumbbell Shoulder to Overhead Ring Pulls Fitness A. 5 Sets Weighted Pull Ups x 3 reps Tempo 13×3 On the 2:30min Marks […]
Monday 9.21.15
Essentials: A. 5 Sets Sumo Deadlift High Pull x 10 reps on the 2:30min or ADAPT B. Deadlift x 4 reps Tempo 51×1 on the 2:30min C. 12min AMRAP Row x 150 meters Deadlift x 3 reps 70% Fitness: A. 5 Sets Clean Deadlift+ Hang Power Clean above Knee+ Hang Power Clean Below Knee+ Power […]
Saturday 9.19.15
Essentials A. 5 Sets Hollow Body Lifts with PVC x 5 reps Arch Body Lifts with PVC x 5 reps FLR Rock x 5 reps On the 2min Marks B. 7min AMRAP Jump Squat x 10 reps 50ft Shuttle Sprint (25 down 25 back) x 10 reps 7min AMRAP Kettlebell Swing x 10 reps Ball […]
Friday 9.18.15
Essentials: A. 5 Sets Arms out Front Squat x 5 reps On the 2:30min B. 5 Sets Clean Deadlift + RDL x 5+5 reps On the 2min Marks C. 3 Rounds For Time: Run x 400 meters Wall Ball x 15 Step Back Lunge x 20 reps per leg Thruster x 30 reps Fitness: A. […]
Thursday 9.17.15
Essentials: A. Spend 15min working shoulder Mobility B. 5 Sets No Push Up Burpees x AMRAP 90sec Active Rest 4min (Jog/Row/Airdyne) Fitness/Performance: A. Spend 15min working shoulder Mobility B. 5 Sets No Push Up Burpees x AMRAP 90sec Active Rest 4min (Jog/Row/Airdyne)
Wednesday 9.16.15
Essentials A. 5 Sets Underhand Grip Bent Over Row x 8 reps Tempo 14×4 On the 2:30min Marks B. 6 Sets Bent Over YTA’s x 5 reps On the 90sec Marks Or ADAPT (3 sets) C. For Time: Shoulder to Overhead x 35 reps Burpees x 30 reps Ring Pulls x 25 reps Row x […]
Tuesday 9.15.15
Essentials: A. 5 Sets Back Squat x 3 reps Tempo 44×1 On the 3min Marks B. 5 Sets Banded Snatch RDL x 10 reps On the 2min Marks C. For Time: Squat x 60 reps Back Squat x 30 reps @65% *from the Rack Fitness: A. 5 Sets Back Squat x 3 reps Tempo 44×1 […]
Monday 9.13.15
Essentials: A. Deadlift x 5 reps Tempo 51×1 on the 2:30min B. 10min EMOM Kettlebell Swing x 10 reps or ADAPT (4 sets) C. 21-15-9 Deadlift 65% Dumbbell step Ups Fitness: A. Clean Deadlift+Power Clean+ Hang Power Clean above Knee+ Hang Power Clean Below Knee x 1+1+1+1 reps on the 2:30min B. 10min EMOM Kettlebell […]
Saturday 9.12.15
Essentials: A. 5 Sets Hollow Body Lifts with PVC x 7 reps Arch Body Lifts with PVC x 7 reps On the 2min Marks B. 4 Sets For Time: Dumbbell Thruster x 5 reps Burpee x 10 reps Single Unders x 60 reps Rest 3:30min Fitness: A. 5 Sets Hollow Body Lifts with PVC x […]