Thursday 1.1.15

Essentials: A. “Laura’s Suggestion” For Time: Row x 1000 meters Air Squat x 80 reps Sit Ups x 60 reps Incline Push Ups x 40 reps Ring Pulls x 20 reps Row x 500 meters Air Squat x 40 reps Sit Ups x 30 reps Incline Push Ups x 20 reps Ring Pulls x 10 […]

Wednesday 12.31.14

Essentials: A. 12 Sets Deadlift x 3 reps 67% On the Min Rest 10min B. 15min AMRAP Kettlebell Swing x 15 reps Plank on Elbows x 30 sec Fitness: A. 12 Sets Power Clean x 1 reps 80% On the Min Rest 10min B. 15min AMRAP Kettlebell Swing x 15 reps 55/35 Plank on Elbows […]

Tuesday 12.30.14

Essentials: A. 4 Sets Bent Over Dumbbell Bench Rows x 10 reps per Arm Each Arm on the 90sec Mark Rest 10min B. For Time: Ring Rows x 60 reps Bench Dips x 60 reps Ring Rows x 60 reps Bench Dips x 60 reps *3 Burpees on the top of Each Min* *20min Cap* Fitness: […]

Monday 12.29.14

Essentials: A. 12 Sets Banded Squat x 5 reps 3sec Hold at Bottom On the Min Mark Rest 3min B. 8 Sets Back Squat x 4 reps 75%+5-10lbs Tempo 22×1 On the 2:30min Marks Rest 3min C. 10min AMRAP Dumbbell Squat x 20 reps Front Squat x 20 reps Goblet Squat x AMRAP reps *One […]

Saturday 12.27.14

Essentials: A 5 Sets Bench Dips x AMRAP 1min On the 2min Marks Rest 5min B. Team of 2: 12min AMRAP Partner 1: Deadlift x 2 rep Partner 2: Deadlift x 2 rep Partner 1: Burpee Box Jumps x 4 reps Partner 2: Burpee Box Jumps x 4 reps Partner 1: Kettlebell Swings x 6 […]

Friday 12.26.14

Essentials A. 4 Sets 3min AMRAP Goblet Squat x 6 reps Ring Pulls x 6 reps Rest 1min Rest 10min B. For Time Row x 3000 meters Fitness A. 4 Sets 3min AMRAP Overhead Squat x 6 reps 95/65 Pull Ups x 6 reps Rest 1min Rest 10min B. For Time Row x 3000 meters […]

Wednesday 12.24.14

REMINDER: Only 9am and 10am classes For Time: 25 Reps of Each Chest to bar pull ups Hang Power Clean Row (cal) Inverted Push Up (AKA Handstand Push Up) Sumo Deadlift High Pull (Kettlebell) Thrusters Medicine Ball Squat Throws (AKA Wall Ball) American Kettlebell Swing Snatch (Power) Essentials: Ring rows instead of Chest to Bar […]

Tuesday 12.23.14

Essentials: A. 5 Sets Deadlift Cluster x 2.2.2 Rest 30sec between Cluster Box Jump x 6 reps On the 4min Marks Rest Exactly 2min B. 1 Set Deadlift x AMRAP Unbroken @ 55% Rest 5min C. Every Min On the Min for 20min ODD: Front Leaning Raise x 30sec EVEN: Knee Up V-Ups x 6-12 […]

Monday 12.22.14

Essentials: A. 7 Sets Back Squat x 5 reps 70%+5-10lbs Tempo 22×1 On the 2:30min Marks Rest 7min B. For Time: Wall Balls x 70 reps On the top of each min stop and perform 3 Burpees, once done resume your Wall Balls to 70. *20min Cap* Fitness: A. 7 Sets Back Squat x 5 […]

Saturday 12.20.14

Essentials: A. 8min AMRAP Wall Ball x 10 reps Run x 200 meters Rest Exactly 4min B. 4min AMRAP Single Unders x 20 reps DumbBell Step Back Lunges x 10 reps per leg Rest Exactly 2min C. 2min AMRAP Burpees Fitness: A. 8min AMRAP Wall Ball x 10 reps 20/14 Run x 200 meters Rest […]