Wednesday 9.2.15
Bench Marks Essentials and Fitness: A. In 10min Find Your 8 Rep Max Per Leg Bulgarian Split Squat Tempo 3010 Rest 5min B. In 10min Proceed through the following in Order. If unable to accomplish the task with parameters then stop there and record the result. 1.Unweighted Negative Pull Up @ Tempo 31A1; 5 reps […]
Tuesday 9.1.15
Essentials: A. 15min to work on and Practice Handstand technique B. Grace For Time: Clean and Jerk x 30 reps Fitness: A. 15min to work on and Practice Handstand technique B. Grace For Time: Clean and Jerk x 30 reps 135/95 Performance: A. 5 Sets Strict Muscle Up x 1 rep Rest 30sec Kipping Muscle […]
Fall Nutrition Throwdown
Fall Nutrition Throwdown This year, our Fall Nutrition Throwdown has a new twist. Think past Nutrition Throwdown awesomeness meets the ADAPT program. This Nutrition Throwdown will be in the format of a 1-on-1 nutrition counseling type session. You will receive five 1-on-1 sessions along with before and after body fat tests. You will be able […]
Monday 8.31.15
Bench Mark Week *Please Remember to pick up and fill out a Bench Mark Sheet with all the proper info including your bodyweight. Essentials and Fitness 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 15min […]
Saturday 8.29.15
Essentials: A. Team of 2-3 People 15min AMRAP Run x 200 meters Goblet Squats *One person runs the 200m while the other performs as many Goblet squats as possible until the runner gets done. Once the first run is done then the teammates switch and the one who was just squatting now runs and the […]
Friday 8.28.15
Essentials: A. 4 Sets Bottom Of Push Up Hold x Max Time *Use an incline so that the minimal Hold time is 15sec, Maximum is 1min On the 2:30min Marks or ADAPT B. 5 Sets Pausing (3sec) Front Squat x 3 reps On the 2:30min C. 12-9-6 Thruster 18-21-27 Sit Up Fitness: A. 4 Sets […]
Thursday 8.27.15
Essentials: A. 12min to work on Handstand Practice B. 5 Rounds Row or Aidyne x 3min 85% Rest x 3min Fitness: A. 12min to work on Handstand Practice B. 5 Rounds Row or Aidyne x 3min 85% Rest x 3min Performance: Rest
Around the Whiteboard: Kim Barb
Time to go Around the Whiteboard with Kim Barb
Wednesday 8.26.15
Essentials: A. 4 Sets Snatch Grip RDL + Snatch Grip Bent Over Row x 8+5 reps On the 2:30min or ADAPT B. 10min to Build to a Deadlift @ 87% of your 1 RM C. 5 Rounds For Time: Kettlebell Swings x 21 reps Burpee Box Jump x 15 reps Deadlift x 9 reps 60% […]
Tuesday 8.25.15
Essentials: A. 4 Sets PVC or Training Bar Overhead Squat x 10-15 reps On the 2:30min Marks B. 5 Sets Pausing (3sec) Back Squat x 3 reps On the 2:30min C. For Time: Back Squat x 30 reps 65% *From the Rack* Fitness: A. 4 Sets One Arm Overhead Squat x 7 reps per Arm […]