Thursday 1.22.15
Essentials: A. Box Jumps 10min to work on the form and skill Rest 2min B. Shoulder to Overhead 10min to work on the form and skill Rest 2min C. Toes to Bar 10min to work on the form and skill Rest 2min D. 3 Rounds for Time: Box Jumps x 15 reps Shoulder to Over […]
Wednesday 1.21.15
Essentials: A. Power Snatch 10min to work on Skills and drills with the coach Rest 5min B. For time: 21-15-9 Deadlift 225/155 Incline Push Ups Fitness: A. Power Snatch 10min to work on Skills and drills with the coach Rest 5min B. For time: 21-15-9 Deadlift 225/155 Hand Release Push Ups Performance: A. Power Snatch […]
Tuesday 1.20.15
Essentials A. 10min to work on Jump Rope Skill Rest 5min B. For Time: Dumbbell Burpee x 45 reps Rest 5min C. 5 Sets V-Ups x 7-10 reps On the min Marks Fitness A. 10min to work on Jump Rope Skill Rest 5min B. For Time: Burpee Pull Ups x 45 reps Rest 5min C. […]
Monday 1.19.15
Essentials: A. 10 Sets Banded Squat x 3 reps tempo 33×1 On the min Rest 5min B. Back Squat 10min to work up to a heavy single with a 3sec pause at the bottom Rest 5min C. 5 Sets for total wall Balls: Wall Balls x AMRAP 45sec Row x 2:15min Easy Pace *Wall Ball […]
Saturday 1.17.15
Essentials: A. 5 Sets Incline Push Ups x AMRAP 40sec On the 2min Marks Rest 5min B. For time: Heavy Russian Kettlebell Swing x 15 reps Deadlift x 15 reps Row x 1000 meters Deadlift x 15 reps Dumbbell Snatch x 15 reps per arm Fitness: A. 5 Sets Dips x AMRAP 40sec On the […]
Friday 1.16.15
Essentials: A. Front Squat Take 10min to work up to a heavy triple at a tempo 25×1 Rest 5min B. 5 Rounds For time: Run x 400 meters Goblet Squat x 15 reps Fitness: A. Front Squat Take 10min to work up to a heavy triple at a tempo 25×1 Rest 5min B. ‘Nancy’ 5 […]
Athlete Spotlight: Dennis Scales
Check out our Athlete Spotlight on Dennis Scales
Athlete Spotlight: Kim Roberts
Check out our Athlete Spotlight on Kim Roberts
Thursday 1.15.15
Essentials: A. 12min to work on the skill and form of Rowing Tran 2min B. 6min to Work on the skill and form of Wall Balls Tran 2min C. 12min to work on the skill and form of Power Cleans Tran 2min D. For Time: Row x 500 meters Wall Balls x 30 reps Power […]
Wednesday 1.14.15
Essentials: A. 10min to work on Jump Rope Tech. B. For time: V-Ups x 30 reps Ring Pull x 50 reps Burpees x 70 reps Fitness: A. 10min to work on Pull Up/Kip or Muscle Up Tech. B. For time: Toes to Bar x 30 reps Pull Ups x 60 reps Burpees x 90 reps […]