Friday 9.11.15
Essentials: A. 5 Sets Arms out Front Squat x 5 reps On the 2:30min B. 5 Sets Clean Deadlift + RDL x 3+3 reps On the 2min Marks C. For Time: Goblet Squats x 15 reps Front Squat x 15 reps 70% *From Rack Goblet squat x 15 reps *On the Goblet squats the weight […]
Thursday 9.10.15
Essentials: A. 5min Practicing Kipping On Bar 5min Practicing Bar Supports and Bar Dips 5min Practicing Kipping on Bar B. 20min AMRAP 70% Row x 20 cal 2 Arm Overhead KB Carry x 50 ft 35/25 Fitness: A. 5min Practicing Kipping On Bar 5min Practicing Ring Supports and Ring Dips 5min Practicing Kipping on the […]
Athlete Spotlight: Nubia Diaz
Check out our Athlete Spotlight on Nubia Diaz!
Athlete Spotlight: Jay Franks
Check out our Athlete Spotlight on Jay Franks!
Wednesday 9.9.15
Essentials: A. 5 Sets Back Squat x 3 reps Tempo 55×1 On the 3min Marks B. 5 Sets Banded Snatch RDL x 10 reps On the 2min Marks C. 16min AMRAP Plate over head Walking Lunges x 20 reps Sit Up x 15 reps Run x 200 meters 85% Fitness: A. 5 Sets Back Squat […]
9.8.15
Essentials A. 5 Sets Underhand Grip Bent Over Row x 8 reps Tempo 55×1 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: 18-12-6 Dumbbell Push Press Parallette Dip Push Up Fitness A. 5 Sets Weighted Pull Ups x 3 […]
Monday 9.7.15
Essentials: A. LABOR 30min AMRAP Farmers Carry x 100 meters Kettlebell Swing x 10 reps Waiters Carry x 100 meters (Switch arms at 50m mark) Kettlebell Deadlift x 20 reps Fireman Slam Ball Carry x 100 meter Slam Ball Ground to Shoulder x 10 reps Fitness: A. LABOR 30min AMRAP Farmers Carry x 100 meters […]
Saturday 9.5.15
BENCH MARK MAKE UP DAY or Essentials: A. 3 Sets V-Up + Knee Up x 5 reps On the 3min Marks *V-Up+K Up=1 rep B. For Time: Row x 1000 meters Russian Kettlebell Swing x 50 reps Burpee x 30 reps Fitness: A. 3 Sets Toes to bar + Knees to Elbows x 5 reps […]
Friday 9.4.15
Essentials, Fitness, and Performance: A. If 3RM Back Squat is Greater than or Equal to your body weight then… In 10min Find a 1 Rep Max Power Snatch If 3RM Back Squat is Less than your body weight then… In 10min Find a 10 Rep Max Barbell Hip Thrust Rest 5min B. If 3RM Back […]
Thursday 9.3.15
Essentials: A. 15min working on Rowing Technique B. 10 Sets Row x 60sec @ 85% Pace Row x 60sec @ Slow Spin *Between rounds 5 and 6 get off the rower and rest 3min* Fitness: A. 15min working on Rowing Technique B. 10 Sets Row x 60sec @ 85% Pace Row x 60sec @ Slow […]