Monday 2.2.15

Essentials: A. 3 Sets Goblet Squats x 10 reps Pause 5sec at Bottom of each rep On the 3min Rest 3min B. 3 Sets Back Squat x 5@60%, 5@70%, 5+@80% Tempo 32X1 On the 3min Rest 3min C. 20min AMRAP Row x 1000 meters Single Unders x 100 reps Fitness: A. 3 Sets Overhead Squat […]

Saturday 1.31.15

BENCH MARK MAKE UP DAY or Essentials: A. 20min AMRAP Wall Balls x 20 reps Ring Pulls x 20 reps Burpee Box Jumps x 20 reps Fitness: A. 20min AMRAP Thrusters x 20 reps 135/95 Pull Ups x 20 reps Burpee Box Jumps x 20 reps 24/20 Performance: A. 20min AMRAP Thruster x 20 reps […]

Friday 1.30.15

Essentials, Fitness, and Performance: A. If 3RM Back Squat is Greater than or Equal to your body weight then… In 10min Find a 1 Rep Max Power Snatch If 3RM Back Squat is Less than your body weight then… 10 Sets; 5 Box Jumps Starting with a minal height of two 45lb plates and increasing […]

Thursday 1.29.15

Essentials: A. Thruster 10min to work on Form and Skill Rest 2min B. Burpee 5min to work on Form and Skill Rest 2min C. Pull Up 10min to work on Form and Skill Rest 2min D. For Time: 9-6-3 Thurster Bar Facing Burpee Ring Pull Fitness: A. Thruster 10min to work on Form and Skill […]

Wednesday 1.28.15

Essentials and Fitness: A. In 10min Find Your 8 Rep Max Per Leg Bulgarian Split Squat Tempo 3010 Rest 5min B. In 10min Proceed through the following in Order. If unable to accomplish the task with parameters then stop there and record the result. 1.Unweighted Negative Pull Up @ Tempo 31A1; 5 reps for Males […]

Nutrition Throwdown info

When: Jan. 31 through March 28 (eight weeks) Cost: $80 with body fat test, $50 without body fat test Who is this for? Anyone that is looking to improve their performance in the gym, gain muscle or lose fat. How does it work? Teams of four people will work together to reach their nutrition and […]

Tuesday 1.27.15

Essentials: A. Kipping 15min to work on a skill piece of the the movement or the full movement Rest 5min B. 15min AMRAP Kettlebell Swings x 15 reps Single Unders x 60 reps Hollow Body Hold just upper body x 45 sec Fitness: A. Kipping Pull Up or Muscle Ups 15min to work on a […]

Monday 1.26.15

BENCH MARK WEEK Essentials and Fitness A. In 15min Find Your 3 Rep Max Back Squat Rest 5min B. In 10min Find Your 1 Rep Max Close Grip Bench Press Rest 5min C. In 15min Find Your 1 Rep Max Deadlift Performance: A. In 15min Find Your 3 Rep Max Back Squat Rest 5min B. […]

Saturday 1.24.15

Essentials: A. Press 10min to find a Heavy single Rest 10min B. Teams of 2 For Time: Row x 3000 meters (One person can’t row more than 500 meters at a time) Hang Power Clean x 60 reps (Other person has to be below parallel in a squat for the reps to count) *One Person […]

Friday 1.23.15

Essentials: A. 4 Sets Russian Kettlebell swing x AMRAP 1min Rest 2min Rest 5min B. Front Squat 8min to find a heavy single with a 5sec pause at the bottom Rest 5min C. For Reps of each Wall Balls x AMRAP 4min Single Unders x AMRAP 3min Row x AMRAP 2min (cal) Box Jump x […]