Saturday 8.15.15

Essentials: A. 3 Sets Empty Sled Push x 50 meters On the 3min Marks B. 8min EMOM Odd: Squat x 10 reps Even: Sit Ups x 10 reps Rest 2min 8Min EMOM Odd: Burpee Box Jumps x 5 reps Even: Wall Balls x 10 reps Rest 2min 8Min EMOM Odd: Row x 7 Cal Even:Thruster […]

Friday 8.14.15

Essentials: A. 4 Sets Band Pull A Parts x 10 reps Arch Hold x 30sec FLR x 30 sec On the 2:30min Marks or ADAPT B. 10min to Build Up to a 1RM Front Squat with tempo 55×1 C. For Time: Wall Balls x 50 reps Run 600 meters 85% Wall Balls x 50 reps […]

Thursday 8.13.15

Essentials: A. 12min to work on Squat and Hip mobility B. 6 Rounds Row x 1min Rest 30sec Run x 100 meters Rest 30sec Single Unders x 50 Rest 30sec Fitness: A. 12min to work on Squat and Hip mobility B. 6 Rounds Row x 1min Rest 30sec Run x 200 meters Rest 30sec Single […]

Wednesday 8.12.15

Essentials: A. 4 sets Russian Kettlebell Swing x 15 reps Band Pull Thrus x 15 reps On the 2:30min Marks or ADAPT B. 20 Sets Snatch Grip Deadlift x 1 rep @50% of Deadlift On the 30sec Marks C. 20min AMRAP 85% Effort Row x 15 Cal No Push Up Burpee Box Jump x 15 […]

Tuesday 8.11.15

Essentials: A. 6 Sets Back Squat x 1 rep @ 80% On 2min Marks B. 4 Sets Plate Overhead Step Back Lunges x 8 reps per leg On the 3min C. 3 Sets Goblet Squat x 10 reps Sit Ups x 12 reps Row x 15 cal Rest 3 min Fitness: A. 6 Sets Back […]

Monday 8.10.15

Essentials: A. 4 Sets Ring Pulls x 15 reps Single Arm DB Bent Over Row x 3-5 reps per arm On the 2:30min Mark B. 4 sets Shoulder Press x 3 reps Parrelette Dips x 6 reps On the 2:30min Marks C. 5 Rounds For Time: Shoulder to Overhead x 10 reps Dumbbell Burpees x […]

Saturday 8.8.15

Essentials: A. 4 Sets FLR x 20 sec of Work Lying Leg Lifts x 7 reps On the 2:30min Marks B. 10min EMOM Odd: Shoulder to Overhead x 10 reps Even: Single Unders x 50 reps -Rest 3min- 10min EMOM Odd: Goblet Squat x 15 reps Even: Sit Ups x 15 reps Fitness: A. 4 […]

Friday 8.7.15

Essentials: A. 4 Sets Turkish Get Ups x 5 reps Per Arm On the 2:30min or ADAPT B. 10min to Build Up to a 3RM Front Squat with a 5 sec pause at the bottom C. 4 Sets Sets 1 and 3 4min AMRAP Wall Balls x 18 reps Ring Pulls x 18 reps Sets […]

Thursday 8.6.15

Essentials A. 10min Working on the Skill of Pulling Under in the clean B. 8 Sets Farmers walk x 150 meters Row x 250 meters Rest 2min Fitness: A. 10min Working on the Skill of pulling under in the clean B. 8 Sets Farmers walk x 150 meters Row x 250 meters Rest 2min Performance: […]

Athlete Spotlight: Jenny Fancher

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