Monday 4.27.15

Essentials: A. 8 Sets RDL x 5 rep 40-50% of DL On the 2 Min Marks Rest 10min B. For Time: 21-15-9 Row for Cal. Burpees Fitness: A. 8 Sets Power Clean x 3 rep 55-65% On the 2 Min Marks Rest 10min B. For Time: 28-21-15-9 Row for Cal. Burpees Performance: A. 15 Sets […]

Saturday 4.25.15

Essentials: A. 5 Sets Incline Push Up Cluster x 6.6 reps Rest 20sec On the 2min Marks Rest 5min B. 4 Sets for total rounds and reps 3min AMRAP Deadlift x 3 reps 80% Kettlebell Swings x 6 reps Ring Pulls x 9 reps Rest 2min *Pick up on the next amrap where you left […]

Friday 4.24.15

Essentials: A. Back Squat with 3 sec pause Take 10min to Build Up to a Heavy Single Rest 3min B. 4 Sets Med Ball Duck walk (4 steps forward and 4 steps backwards) x 5 reps On the 2:30min Mark or A.D.A.P.T. Program Rest 3min C. 3 Rounds Single Unders x 80 reps Run x […]

Thursday 4.23.15

THROW BACK THURSDAY Essentials: A. 15min working on Running Drills Rest 5min B. ‘Fight Gone Bad’ Three rounds of: Wall-ball Sumo deadlift high-pull Box Jump Push-press Row for Cal. In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round […]

Wednesday 4.22.15

Essentials: A. 5 Sets Dumbbell Press x 2 reps Tempo 31×3 On the 2min Rest 3min B. 5 Sets Barbell Bent Over Row x 10 reps Tempo 31×3 On the 2min Rest 3min C. For Time: Row x 2000 meters *Every 2min you have to perform 10 Ring Pulls* Fitness: A. 5 Sets Press x […]

Tuesday 4.21.15

Essentials: A. Deadlift 10min to build up to a Heavy single @ 90% of 1RM *No Less than 5 sets, no more than 7 sets Rest 3min B. 6 Sets Sled Push x 25 meters On the 2min Mark Rest 3min C. 3 Rounds For Time: Deadlift x 15 reps 50% Burpees x 15 reps […]

Monday 4.20.15

Essentials: A. 3 Sets Front Squat x 3@75 ,2@85 , 1+@95 Tempo 32×1 (first 2 sets only) On the 3min Rest 3min B. 5 Sets Wipers x 45 sec Rest 15 sec Lying Leg Lifts x 45 sec as much work as possible Rest 15 sec On the 2min or A.D.A.P.T. Program Rest 3min C. […]

Saturday 4.18.15

Essentials: A. 5 Sets Incline Push Up Cluster x 8.8 reps Rest 20sec On the 2min Marks Rest 5min A. For Time: 21-15-9 Deadlift 65-75% of 1RM Dumbbell Thruster Kettlebell Swing Wall Ball Fitness: A. 5 Sets Weighted Dips Cluster x 2.2 reps Rest 20sec On the 2min Marks Rest 5min B. For Time: 21-15-9 […]

Friday 4.17.15

Essentials: A. Back Squat with 5 sec pause Take 10min to Build Up to a Heavy 3 rep Rest 3min B. 4 Sets Wall Ball with 5 sec pause at bottom x 10 reps On the 2:30min Mark Rest 3min C. 4 Rounds Goblet Squat x 15 reps Burpees x 15 reps Rest 2min Fitness: […]

Thursday 4.16.15

Throw Back Thursday Essentials: A. 15min working on Rowing Technique Rest 5min B. For Time: Row x 1000 meters Thruster x 50 reps Ring Pulls x 30 reps Fitness: A. 15min working on Rowing Technique Rest 5min B. ‘Jackie’ For Time: Row x 1000 meters Thruster x 50 reps 45/35 Pull Ups x 30 reps […]