Tuesday 1.13.15

Essentials: A. 10min to Work Up to a heavy Back Squat Double with a 2sec pause at the bottom Rest 3min B. 3 Sets Right Side Plank x 25 sec Left Side Plank x 25 sec On the 2min Marks Rest 5min C. 10min AMRAP Goblet walking Lunges x 20 reps Front Squats x 20 […]

Monday 1.12.15

Essentials: A. 16 Sets On the min Marks Odd: Hang Power Snatch x 8 reps PVC or Empty Bar Even: KettleBell Swing x 8 Reps Rest 3min B. 7 Sets Each For Time: Deadlift x 8 reps 67.5% of 1RM Row x 16 cal On the 4min Marks Fitness: A. 16 Sets On the min […]

Saturday 1.10.14

Essentials: A. 3 Sets Dumbbell Shoulder Press x 7 reps On the 3min Marks Rest 5min B. 12min AMRAP Row x 1000 meters Incline Push Ups x 40 reps Burpees x 30 reps Dumbbell Shoulder to Overhead x 20 Reps Fitness: A. 3 Sets Shoulder Press x 5 reps On the 3min Marks Rest 5min […]

Friday 1.9.15

Essentials: A. 10min to Work on these Skills -Double Unders -Single Arm Kettlebell Swings -Rope Climbs -Support Hold (Dip bar, Rings, L-Sits) *You can work on a little of all or just focus on one* Rest 5min B. 3 Sets Close Grip Bench Press x 10 reps On the 2min Marks Rest 5min B. 3 […]

Thursday 1.8.15

Essentials: A. 3 Sets Band Pull Aparts x 10 reps Banded High Elbow Row x 10 reps On the 2:30min Mark Rest 3min B. 3 Sets Turkish Get Ups x 3 reps per Arm On the 2:30min Mark Rest 3min C. 10min AMRAP Farmer Carry x 50 meters Side Plank x 30 sec Per side […]

Wednesday 1.7.15

Essentials: A. 2 Sets Deadlift x 7 reps 1 Set DeadLift x AMRAP Touch and Go 60% On the 2:30min No Rest B. 3 Sets Single Leg on Bench Glute Bridge x 10 Reps per leg On the 2:30min Marks Rest 5min C. For Time: 21-18-15-12 Russian Kettlebell Swing Burpee Box Jump Fitness: A. 2 […]

Tuesday 1.6.15

Essentials: A. 10 Sets Back Squat x 3 reps 80% +5-10lbs On the 2:30min Marks Rest 3min B. For Time: Wall Balls x 50 reps Goblet Squat x 30 reps Front Squat x 20 reps *15min Cap Fitness: A. 10 Sets Back Squat x 3 reps 90% +5-10lbs On the 2:30min Marks Rest 3min B. […]

Monday 1.5.15

Essentials: A. 4 Sets per Arm Single Arm Dumbbell Bent Over Bench Row x 7 reps Each Arm Every 90sec Rest 5min B. 20min AMRAP Ring Pulls x 3 reps Incline Push Ups x 6 reps V-Ups x 9 reps Row x 12 cal Fitness: A. 8 Sets Weighted Pull Up x 1-2 reps or […]

Saturday 1.3.15

Essentials: A. Team of 2-3 people 20min AMRAP Box Step Ups x 60 reps Lunges x 60 reps Kettlebell Swings x 60 reps Shoulder to Overhead x 60 reps Burpees x 60 reps Sit Ups x 60 reps Fitness: A. Team of 2-3 people 20min AMRAP Box Jumps x 60 reps 24/20 Lunges with Plate […]

Friday 1.2.15

Essentials: A. 6 Sets Close Grip Bench Press x 15 reps On the 2:30min Marks Rest 10min B. For Time: 15-12-9-6-3 Goblet Squat 5-4-3-2-1 Dumbbell Thruster Fitness: A. 6 Sets Close Grip Bench Press x 10 reps On the 2:30min Marks Rest 10min B. For Time: 15-12-9-6-3 Goblet Squat 70/55 5-4-3-2-1 Thruster 125/80 Performance: A. […]