Wednesday 4.15.15

Essentials: A. 5 Sets Dumbbell Press x 3 reps Tempo 31×3 On the 2min Rest 3min B. 5 Sets Barbell Bent Over Row x 12 reps Tempo 31×3 On the 2min Rest 3min C. 10min AMRAP Parelette Dips x 10 V-Ups x 10 reps Rest 3min 7min AMRAP Run x 100 meters Incline Push Up […]

Tuesday 4.14.15

Essentials: A. Deadlift 10min to build up to a Heavy single @ 85% of 1RM *No Less than 5 sets, no more than 7 sets Rest 3min B. 4 Sets No Push Up Burpee Box Jump Cluster x 10.10 reps Rest 30 sec Between Clusters On the 3min Mark Rest 3min C. 4 Sets Row […]

Monday 4.13.15

Essentials: A. 3 Sets Front Squat x 2@67.5 ,2@77.5 , 2+@87.5 Tempo 32×1 (first 2 sets only) On the 3min Rest 3min B. 5 Sets Russian Twist with KB x 40 sec Rest 35 sec Lying Leg Lifts x 40 sec as much work as possible Rest 35 sec On the 2:30min Rest 3min C. […]

Saturday 4.11.15

Essentials: A. 5 Sets Incline Push Up Cluster x 10.10 reps Rest 20sec On the 2min Marks Rest 3min B. For Time: 21-18-15-12 Dumbbell Snatch Wall Ball Burpees Fitness: A. 5 Sets Dips Cluster x 3.3 reps Rest 20sec On the 2min Marks Rest 3min B. For Time: 21-18-15-12 Power Snatch x 95/65 Wall Ball […]

Friday 4.10.15

Essentials: A. Back Squat with 3 sec pause Take 10min to Build Up to a Heavy 5 rep Rest 3min B. 4 Sets Med Ball Squat with 5 sec pause x 5 reps On the 2:30min Mark Rest 3min C. 3 Rounds Goblet Squat x 20 reps Run x 400 meters Rest 2min Fitness: A. Back […]

Thursday 4.9.15

Throw Back Thursday Essentials: A. 3 Rounds for quality , not time: Single Unders x 40-50 reps Side Plank Lifts x 7-10 reps per side Kettlebell Snatch x 3-5 reps per Arm B. Christine 3 Rounds For Time: Row x 500 meters Deadlift x 12 @Bodyweight Box Jump x 21 24/20 Fitness: A. 3 Rounds […]

Athlete Spotlight: Lilly Villafuerte

Check out our Athlete Spotlight on Lilly Villafuerte

Athlete Spotlight: Mike Matthes

Check out our Athlete Spotlight on Mike Matthes

Wednesday 4.8.15

Essentials: A. Deadlift 10min to build up to a Heavy single @ 80% of 1RM *No Less than 5 sets, no more than 7 sets Rest 3min B. 3 Sets Kettlebell Swing Cluster x AMRAP UB.AMRAP UB Rest 30 sec Between Clusters On the 4min Mark Rest 3min C. 12min AMRAP Deadlift x 24 reps 55% Box […]

Tuesday 4.7.15

Essentials: A. 3 Sets Front Squat x 3@60 ,3@70 , 3+@80 Tempo 32×1 (first 2 sets only) On the 3min Rest 3min B. 5 Sets V-Ups x 30 sec Rest 45 sec Lying Leg Lifts x 30 sec as much work as possible Rest 45 sec On the 2:30min Rest 5min C. 5 Rounds For […]