Wednesday 6.17.15
Essentials: A. 5 Sets Good Mornings x 10 reps on the 2 min Marks B. 5 Sets Snatch Grip Deadlift x 5 reps On the 2 min Marks or A.D.A.P.T. Program C. 10min AMRAP Dumbbell Snatch x 20 reps per arm Burpee Box Jumps x 20 reps Kettlebell Swing x AMRAP Fitness: A. 5 Sets […]
Tuesday 6.16.15
Essentials: A. 4 Sets Close Grip Bench Press x 2 reps Rest 1min Parrelette Dips x 10 reps On the 3min Marks B. 3 Sets Bent Over Row x 2 reps Rest 1min Ring Pulls x 10 reps On the 3min Marks C. AMRAP 7min Wall Ball x 12 reps Ring Pull x 9 reps […]
Monday 6.15.15
Essentials: A 10 Sets Front Squat x 1 rep 65% On the min Marks B. 6 Sets KB Goblet Walking Lunges x 45sec On the 2min Marks C. 3 Rounds each for time: 5 Rounds Front Squat x 3 reps 65% Burpee x 1 Rest 3min Fitness: A 10 Sets Front Squat x 1 rep […]
Saturday 6.13.15
Essentials: A. 10min to work on Jump Rope B. 10 Sets Ball Slams x 5 reps On the min Marks C. For Time: Single Unders x 100 reps Kettlebell Swings x 40 reps Dumbbell thruster x 30 reps Burpee box jump overs x 20 reps Walking Lunges x 10 reps Per leg Fitness: A. 10min […]
Friday 6.12.15
Essentials: A. Back Squat with 3 Sec pause 10min to Find a 5 rep heavy Rest 3min B. 3 Sets Arch Body x 30sec Hollow Body x 30sec Arch Body x 30sec or A.D.A.P.T. Program On the 3min Marks Rest 5min C. EMOM 15min Min 1,4,7,10,13; Burpees x 5 reps Min 2,5,8,11,14; Thruster x 7 […]
Thursday 6.11.15
Essentials: A. 5 Rounds For time: Run x 400 meters Box Jump x 30 reps Wall Ball x 30 reps Fitness: A. ‘Kelly’ 5 Rounds For time: Run x 400 meters Box Jump x 30 reps 24/20 Wall Ball x 30 reps 20/14 Performance: Rest
Wednesday 6.10.15
Essentials: A. DeadLift 10min to build to a Single at 80% B. 5 Sets Snatch Grip RDL x 5 reps On the 2 min Marks or A.D.A.P.T. Program C. 4 Sets Each For Time: Row x 500 meters Rest 90sec Fitness: A. DeadLift 10min to build to a Single at 87% B. 5 Sets Hang […]
Tuesday 6.9.15
Essentials: A. 8 Sets Front Squat x 1 rep 80% On the 90 sec Marks *First 4 sets Tempo 32×1 B. 3 Sets Bulgarian Split Squats x 10 reps per leg *If able to get thru all sets last week without any struggle then add 5-10 lbs per hand, nothing more.* On the 3min Marks […]
Monday 6.8.15
Essentials: A. 4 Sets Close Grip Bench Press x 4 reps Rest 1min Parrelette Dips x 10 reps On the 3min Marks B. 3 Sets Bent Over Row x 4 reps Rest 1min Ring Pulls x 10 reps On the 3min Marks C. AMRAP 8min Ring Pulls x 4 reps Burpees x 6 reps Box […]
Saturday 6.6.15
Doggie: A. 7min AMRAP Run x 100 meters Cone Zig Zag x 25 meters Sit to Stand x 3 reps Hurdle Jump x 3 reps Essentials: A. 14min AMRAP Run x 200 meters Lunge x 25 meters Burpees x 10 reps Box Jumps x 10 reps Fitness: A. 14min AMRAP Run x 200 meters Lunge […]