Monday 6.29.15

Essentials: 3 Sets Banded squat x 2 reps Tempo 10/10/x/1 Rest 3min B. 12 Sets Back Squat x 1 rep 70% On the min *First 6 Sets Tempo 32×1* Rest 3min C. For time: 10-8-6-4-2 Goblet Squats 6-12-18-24-30 Wall Balls 50-50-50-50-50 Single Unders Fitness: 3 Sets Overhead squat x 2 reps Tempo 10/10/x/1 Rest 3min […]

Saturday 6.27.15

BENCH MARK MAKE UP DAY or Essentials: A. 3 Sets Bar Pull with 3 sec hold at top x 5 reps On the 3min Marks B. 4 Rounds Each For time: Deadlift x 12 reps Box Jump x 12 reps Row x 12 cal Rest 4min Fitness: A. 3 Sets ½ Body Weight Pull Up […]

Friday 6.26.15

Bench Marks 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 […]

Thursday 6.25.15

Essentials: A. 15min working on Rowing Technique B. 16 Sets Row x 30sec @ 85% Pace Row x 30sec @ Slow Spin *Between rounds 8 and 9 get off the rower and rest 3min* Fitness: A. 15min working on Rowing Technique B. 16 Sets Row x 30sec @ 85% Pace Row x 30sec @ Slow […]

Wednesday 6.24.15

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 6.23.15

Essentials: A. 3 Rounds Not For Time; For Quality: Single Unders x 50 reps or Double Unders Attempts x 25 reps Incline Ring Push Ups x 5-10 reps PVC or Training Bar Overhead Squat x 5-10 reps per arm *12min Cap* B. 5 Rounds For Time: Thruster x 12 reps Single Unders x 100 reps […]

Monday 6.22.15

BENCH MARKS 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 Find Your 1 Rep Max Deadlift Performance: A. In 15min Find Your 3 Rep Max Back Squat Rest 5min B. In […]

Saturday 6.20.15

Essentials: A. Jump Rope 10 min to Practice B. 10min Not AMRAP Hang From Bar x 20sec Side Plank x 20sec per side Support x 20sec Arch Body x 20sec C. 20min Every Min On the Min Odd: Heavy Russian KBS x 9 reps Even: Sit Ups x 12 reps Fitness: A. Double Unders 10 […]

Friday 6.19.15

Essentials: A. 20 Sets Speed Back Squat x 1 reps @50% on the 30sec Mark Rest 3min B. 3 Sets Mountain Climber x 30sec Flutter Kicks x 30sec Russian Twist x 30sec or A.D.A.P.T. Program On the 3min Marks Rest 5min C. For Time: 21-15-9 Row for Cal Wall Balls 20/14 Burpees Fitness: A. 20 […]

Thursday 6.18.15

Throwback Thursday Essentials: A. 30min AMRAP Deadlift x 5 reps Incline Push Ups x 13 reps Box Jumps x 9 reps Fitness: A. ‘McGhee’ 30min AMRAP Deadlift x 5 reps 275/185 Push Ups x 13 reps Box Jumps x 9 reps 24/20 Performance: Rest