Skip to content 
Friday 6.5.15
Essentials: A. Back Squat with 3 Sec pause 10min to Find a 1 rep heavy Rest 3min B. 3 Sets Goblet Squat Hold x 90sec or A.D.A.P.T. Program On the 3min Marks Rest 5min C. 3 Rounds For Time: Thruster x 10 reps Run x 400 meters Fitness: A. Back Squat with 3 Sec pause […]
Thursday 6.4.15
Throwback Thursday Essentials: A. 5 Rounds for time: Run x 400 meters Overhead Squat x 15 reps Fitness: A. ‘Nancy’ 5 Rounds for time: Run x 400 meters Overhead Squat x 15 reps 95/65 Performance: Rest
Athlete Spotlight: Desta Long
Check out our Athlete Spotlight on Desta Long
Athlete Spotlight: Robert Thornton
Check out our Athlete Spotlight on Robert Thornton
Wednesday 6.3.15
Essentials: A. DeadLift 10min to build to a Single at 75% B. 5 Sets Snatch Grip RDL x 5 reps On the 2 min Marks or A.D.A.P.T. Program C. For Time: 21-15-9 Deadlift 60% Box Jump Fitness: A. DeadLift 10min to build to a Single at 82% B. 5 Sets Hang Power Snatch x 2 […]
Tuesday 6.2.15
Essentials: A. 4 Sets Close Grip Bench Press x 8 reps Rest 1min Parrelette Dips x 3 reps On the 3min Marks Rest 3min B. 3 Sets Bent Over Row x 8 reps Rest 1min Ring Pulls x 10 reps On the 3min Marks Rest 3min C. For Reps of Each: AMRAP Two Arm Dumbbell […]
Monday 6.1.15
Essentials: A. 8 Sets Front Squat x 1 rep 77% On the 90 sec Marks *First 4 sets Tempo 32×1 B. 3 Sets Bulgarian Split Squats x 10 reps per leg On the 4min Marks C. 3min AMRAP Front Squat Rest 2min 3min AMRAP Goblet Squat Rest 2min 3min AMRAP Wall Ball Fitness: A. 8 […]
Saturday 5.30.15
Essentials: A. 10 Sets Burpees x 4 reps On the Min Marks Rest 5min B. For Time: V-Ups x 50 reps Rest 5min C. For Time: Kettlebell Swing x 100 reps Fitness: A. 10 Sets Burpees x 7 reps On the Min Marks Rest 5min B. For Time: Toes to Bar x 50 reps Rest […]
Friday 5.29.15
Essentials: A. Back Squat with 5 Sec pause 10min to Find a 3 rep heavy Rest 3min B. 3 Sets Left Side Plank 30sec Plank 30sec Right Side Plank 30sec or A.D.A.P.T. Program On the 3min Marks Rest 5min C. 5 Rounds For Time: Thruster x 6 reps Burpees x 6 reps Run x 200 […]
Thursday 5.28.15
THROW BACK THURSDAY Essentials: A. 12min to work on Hanging from the Bar and Grip Strength on the Bar B. Tabata This Tabata Squat Rest 1min Tabata Ring Pull Rest 1min Tabata Incline Push Up Rest 1min Tabata Sit Up Rest 1min Tabata Row for Cal *Score for each movement is the lowest reps you […]
