Friday 12.19.14

Essentials: A. 20min AMRAP Ring Pulls x 5 reps Incline Push Ups x 10 reps Squats x 15 reps Rest Exactly 5min B. 3 Sets Row x 500 meter On the 5min Marks Fitness: A. Cindy 20min AMRAP Pull Ups x 5 reps Push Ups x 10 reps Squats x 15 reps Rest Exactly 5min […]

Athlete Spotlight: Lennette O’Hern

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Athlete Spotlight: Erick Kobres

Check our our Athlete Spotlight on Erick Kobres

Thursday 12.18.14

Essentials: A. 3 Sets Bench Leg Lift Hold x 40sec Banded Side Step Walk x 25ft each side on the 3min marks Rest 5min B. Every Min On the Min For 10min Odd min: Dumbbell Snatch x 4 reps per arm Even min: Single Unders AMRAP 30sec Rest 5min C. 3 Rounds for Time: Row […]

Wednesday 12.17.14

Essentials: A. 5 Sets Deadlift Cluster 3.3.3 Rest 30sec between Cluster On the 3min Marks Rest 10min B. 6min AMRAP Deadlift x 12 reps Box Jump x 12 reps Fitness: A. 5 Sets Deadlift Cluster 3.3.3 Rest 30sec between Cluster On the 3min Marks Rest 10min B. 6min AMRAP Deadlift x 12 reps 185/115 Box […]

Tuesday 12.16.14

Essentials: A. 15 Sets Goblet Squat x 3 reps On the Min Rest 7min B. 6 Sets Back Squat x 6 Reps 65% +5-10lbs On the 2:30min Mark Tempo 22×1 Rest 3min C. For Time: Wall Balls x 40 reps Single Unders x 160 reps Run x 200 meters Fitness: A. 15 Sets Front Squat […]

Monday 12.15.14

Essentials: A. 5 Sets Hollow to arch side roll x 5 Per side On the 2min Mark Rest 5min B. 3 Sets Rope Sit to Stands x 7 reps On the 3:20min Mark Rest 5min C. For Time: 21-15-9 Leg Raises Push Ups Fitness: A. 5 Sets Handstand Hold x 30sec On the 2min Mark […]

Saturday 12.13.14

Essentials: A. Teams of 2-3 20min AMRAP Run 200 meters (as a Team) Burpees x 50 Air Squats x 50 Tire Flips x 10 Fitness: A. Teams of 2-3 20min AMRAP Run 200 meters (as a Team) Burpees x 50 Air Squats x 50 Tire Flips x 10 Performance: A. Teams of 2-3 20min AMRAP […]

Friday 12.12.14

Essentials: A. 15min AMRAP Dumbbell Push Press x 6 reps Ring Pulls x 6 reps Rest Exactly 5min B. 20min AMRAP Row x 20 Cal Burpees x 10 reps Fitness: A. 15min AMRAP HSPU x 3/2 reps Chest to Bar Pull Ups x 6/4 reps Rest Exactly 5min B. 20min AMRAP Row x 20 Cal […]

Thursday 12.11.14

Essentials: A. 3 Sets Bench Elevated Single Leg Glute Bridge x 10 reps per leg Scapular Push Ups x 10 reps On the 3min Marks Rest 3min B. 3 Sets GHD Hip Extension with 3sec hold x 10 reps Turkish Get Ups x 3-5 reps per arm On the 3min Marks Rest 3min C. 3 […]