Wednesday 2.11.15

Essentials: A. 3 Sets Deadlift x 5 reps On the 2min Marks *5sec descent from the top of each rep Rest 5min B. 30min AMRAP Farmers Carry x 50m Lunge x 50 ft Row x 10 cal Overhead KB carry x 50m V-Up x 5 reps Bear Crawl x 50ft Side Plank x 30sec per […]

Tuesday 2.10.15

Essentials: A. 5 Sets Press x 3 On the 2:30min Marks *Build up to a 3RM* Rest 3min B. 3 Sets Elevated Feet Side Plank x 40sec per side On the 3min Marks Rest 3min C. 7 Sets Burpees x 5-10 reps On the min Marks Fitness: A. 5 Sets Push Press x 3 On […]

Monday 2.9.15

Essentials: A. 3 Sets Goblet Squats x 8 reps Pause 5sec at Bottom of each rep On the 3min Rest 3min B. 3 Sets Back Squat x 3@65%, 3@75%, 3+@85% Tempo 32X1(First 2 sets only) On the 3min Rest 3min C. 8min AMRAP Thrusters x 10 reps Ring Pulls x 10 reps Fitness: A. 3 […]

Saturday 2.7.15

Essentials: Team of 3-4 30min Everyone Rows 500 meters (not at the same time) *If 3 people on the team then one person rows twice* -With the remaining time AMRAP of:- Burpees x 8 reps (Each team member) Ball Slam x 80 reps Burpees x 8 reps (Each team member) Kettlebell Swings x 80 reps […]

Friday 2.6.15

Essentials: A. 3 Sets Bent Over Bar Bell Row x 10 reps On the 3:20min Marks B. 3 Sets Front Squat x 5@55%, 5@65%, 5+@75% Tempo 32×1 (First 2 sets only) On the 3min Marks Rest 3min C. For Time: Dumbbell Thrusters x 50 reps *On the top of each min perform 3 Burpees* *15min […]

Thursday 2.5.15

Essentials: A. 10min to work on the skill and Form of a Power Snatch Rest 2min B. 10min to Work on the skill and form of a Over Head Squat Rest 2min C. 10min to work on the skill and form of a Double Under Rest 2min D. 8min AMRAP Power Snatch x 10 reps […]

Athlete Spotlight: Liz Arnold

Check out our Athlete Spotlight on Liz Arnold

Athlete Spotlight: Bryan Bembridge

Check out our Athlete Spotlight on Bryan Bembridge

Wednesday 2.4.15

Essentials: A. 3 Sets Hands to Elbows Plank x AMRAP 1min On the 3min Marks Rest 3min B. 7min AMRAP Burpees x 3 reps Ring Pulls x 3 reps Burpees x 6 reps Ring Puls x 6 reps Burpees x 9 reps Ring Pulls x 9 rep and so on…. Fitness: A. 3 Sets Hand […]

Tuesday 2.3.15

Essentials: A. 3 Sets Kettlebell Swings x 1min AMRAP On the 3min Marks Rest 3min B. 10min AMRAP: Deadlift x 10 reps No Push Up Burpee x 10 reps Rest 3min C. 2 Sets Run Sprint x 3min Rest 12min Fitness: A. 3 Sets Hang Power Snatch x 3 reps On the 3min Marks Rest […]