Tuesday 11.18.14

Essentials: A. 6 Sets Tall Muscle Snatch x 10 reps PVC or Training Bar On the 2min Marks Rest 5min B. 3 Sets Dip Bar Support Hold x 40 sec of work On the 2 min Marks Rest 5min C. 7min AMRAP Deadlift x 7 reps Lying Leg Raises x 7 reps Fitness: A. 4 […]

Monday 11.17.14

Essentials: A. 6 Sets Back Squat x 6 reps 65% Tempo 22×1 On the 2:30min Marks Rest 3min B. 3 Sets Hollow Body Hold x 40 sec of work On the 3min Marks Rest 3min C. 12min AMRAP DB Thrusters x 7 reps Burpees x 7 reps Fitness: A. 6 Sets Back Squat x 6 […]

Saturday 10.15.14

*BENCH MARK MAKE UP DAY* OR Essentials: A. 6 Rounds For Time: Ring Pulls x 8 reps Goblet Squat x 4 Reps Fitness: A. 6 Rounds For Time: Pull Ups x 8 reps Over Head Squat x 4 Reps 95/65 Performance: A. For Time: Pull Ups x 64 reps Over Head Squat x 8 reps […]

Friday 10.14.14

Essentials and Fitness: A. If 3RM Back Squat is Greater than or Equal to your body weight then… In 10min Find a 1 Rep Max Power Snatch If 3RM Back Squat is Less than your body weight then… 10 Sets; 5-10 Reps Heavy Russian KBS; On the Min Rest 5min B. If 3RM Back Squat […]

Athlete Spotlight: Jessica Hennen

Check out our Athlete Spotlight on Jessica Hennen

Athlete Spotlight: Julian Pierce

Check out our Athlete Spotlight on Julian Pierce!

Thursday 10.13.14

Essentials: A. 5 Rounds for total reps: Single Unders x 30 sec Rest 30 sec Goblet Squats x 30 sec Rest 30 sec Sand Bag or Slam Ball Carry x 30 sec *50m Increments* Rest 30 sec Push Press x 30 sec Rest x 30 sec B. 10 Sets Ball Slams x 8 reps On […]

Wednesday 10.12.14

Essentials, Fitness, and Performance: A. In 10min Find Your 8 Rep Max Per Leg Bulgarian Split Squat Tempo 3010 Unweighted BSS Weighted BSS Rest 5min B. In 10min Proceed through the following in Order. If unable to accomplish the task with parameters then stop there and record the result. 1.Unweighted Negative Pull Up @ Tempo […]

Tuesday 10.11.14

Essentials: A. 8min AMRAP Row Buy In x 500 meter Kettlebell Swing x 10 reps 35/25 Burpee x 5 reps Rest 5min B. 6 Sets Sprint x 200 meters On the 2:45min Marks Fitness: A. 8min AMRAP Row Buy In x 500 meter Kettlebell Swing x 10 reps 35/25 Burpee x 5 reps Rest 5min […]

Monday 11.10.14

BENCH MARKS Essentials and Fitness: A. In 15min Find Your 3 Rep Max Back Squat Rest 5min B. In 10min Find Your 1 Rep Max Close Grip Bench Press Rest 5min C. In 15min Find Your 1 Rep Max Deadlift Performance: A. In 15min Find Your 3 Rep Max Back Squat Rest 5min B. In […]