Wednesday 12.10.14
Essentials: A. 10 Sets Back Squat x 3 reps 80% On the 2:30min Mark Rest 5min B. 8min AMRAP Wall Ball x 15 reps Single Unders x 100 reps Fitness: A. 10 Sets Back Squat x 3 reps 90% On the 2:30min Mark Rest 5min B. 8min AMRAP Wall Ball x 30 reps 20/14 Double […]
Tuesday 12.9.14
Essentials: A. 5 Sets Dumbbell Bent Over Row x 6 reps per arm Incline Push Ups x 7-10 reps On the 3min Marks Rest 3min B. For Time: Row x 5000 meters Fitness: A. 5 Sets Rope Climb x 2-3 Accents Ring Push Ups x 7-10 reps On the 3min Marks Rest 3min B. For […]
Monday 12.8.14
Essentials: A. 10 Sets Speed Dead Lifts x 3 reps 55% On the min Marks Rest 3min B. 10 Sets Heavy Russian KBS x 7 reps On the Min Rest 3min C. 6min AMRAP Deadlift x 15 reps No Push Up Burpees x 20 reps Box Jumps x AMRAP Fitness: A. 10 Sets Speed Dead […]
Saturday 12.6.14
BIRTHDAY BASH VI Essentials: A. ‘TEAM Hugo’ 2-3 People Per Team 25min AMRAP Run x 400 meters as a team Ring Pulls x 42 reps Kettlebell Swings x 42 reps Box Jumps x 42 reps Fitness: A. ‘TEAM Hugo’ 2-3 People Per Team 25min AMRAP Run x 400 meters as a team Pull Ups x […]
Friday 12.5.14
Essentials: A. 5 Rounds For time: Shoulder to Overhead x 12 reps Ring Pulls x 12 reps *20min Time Cap* Rest 5min B. 3 Sets 1 Foot FLR on Floor with elevated feet x 90sec as much work as possible On the 3min Marks Rest 3min C. 3 Sets Hollow Body Hold x 60 sec […]
Thursday 12.4.14
Essentials: A. 4 Sets Kettlebell Mobility Squat Hold x 2min Rest 60sec Rest 3min B. 3 Sets Single Leg Glute Bridge x 20 reps per Leg Single Arm Banded Reverse Flys x 10 reps per Arm On the 3min Marks Rest 3min C. 3 Rounds For Time: Run x 200 meters Row x 250 meters […]
Wednesday 12.3.14
Essentials: A. 12 Sets High Hang Power Snatch x 5 reps PVC or Training Bar On the min Marks Rest 3min B. 3 Sets Dip Bar Support Hold x 60sec of work On the 3Min Mark Rest 3min C. For time: Kettlebell Swing x 100 reps Fitness: A. 5 Sets Pausing at the Knee and […]
Tuesday 12.2.14
Essentials: A. 4 Sets Barbell Bent over Rows x 6-8 reps On the 3 min Marks Rest 3min B. 5 Sets Single Arm Dumbbell Shoulder Press x 4 reps per arm On the 2min Marks Rest 3min C. For Time: Ring Pulls x 30 reps Burpees x 50 reps Bench Dips x 30 reps Fitness: […]
Monday 12.1.14
Essentials: A. 6 Sets Banded Hands in the air Squats x 10 reps On the 2min Rest 3min B. 8 Sets Back Squat x 4 reps 75% Tempo 22X1 On the 2:30min Rest 3min C. 4min AMRAP Wall Balls Fitness: A. 6 Sets Over Head Squat x 5 reps On the 2min *Build to heavy […]
Saturday 11.29.14
Essentials: A. 20min AMRAP Push Press x 20 reps Lying Leg Raises x 15 reps Bar Facing Burpee x 10 reps Rest 5min B. 3 Sets Row Sprint x 45sec Rest 3:15min Fitness: A. 20min AMRAP Push Press x 20 reps 115/75 Toes to Bar x 15 reps Bar Facing Burpee x 10 reps Rest […]