Saturday 11.8.14

Essentials A. Team of 2-3 People 20min Row x 2500 Meters (Every 250m you have to switch Team members) With the Remaining Time AMRAP Burpees x 5 reps Kettle Bell Swings x 10 reps *One person has to complete the whole round before switching to the next team mate* Fitness A. Team of 2-3 People […]

Friday 11.7.14

Essentials A. 3 Sets Shoulder Press x 8 reps On the 3 min Marks Rest 5min B. 5 Sets Dumb Bell Bench Press x 10 reps On the 2 min Marks *Keep this light and Fast* Rest 5min C. 10min AMRAP Kettle Bell Swing x 30 reps Deadlift x 20 reps 60% Kettle Bell Swing […]

Thursday 11.6.14

Essentials A. 3 Sets Single Leg Glute Bridge x 10 reps per leg Banded Archer Pulls x 10 reps per Arm On the 3min Marks Rest 3min B. 15 sets Row x 30sec 85% Row x 30sec slow spin Rest 3min C. 3 Sets each for Time: Burpees x 25 reps Plank Hold x 60 […]

Wednesday 11.5.14

Essentials A 12min to work on these Skills Double Unders Rope Climb Hollow Body Rest 3min B. 6 Sets Deadlift x 6 reps On the 2min Marks Rest 3min C. 2 Sets AMRAP 2min Kettlebell Swing x 10 reps No Push Up Burpee x 5 reps Rest 6min Fitness A 12min to work on these […]

Tuesday 11.4.14

Essentials A. 10 Sets Odd: Ring Pulls x 5-10 reps Even: Bench Dip x 5-10 Reps Rest 5min B. 4 Sets Run x 200 meters On the 2:45min Marks Rest 5min C. 10min AMRAP Dumbbell Plank Row x 5 per Arm Burpees x 5 reps Med Ball Sit Up x 5 reps Burpees x 5 […]

Monday 11.3.14

Essentials A. 10 Sets Speed Squat x 3 reps 45% of 3rm On the min Mark Rest 5min B. 5 Sets Mobility Goblet Squat Hold x 1min Rest 30sec Rest 5min C. For Time: Front Squat x 50 reps *On the top of every min complete 10 Single Unders* Fitness A. 10 Sets Speed Squat […]

Saturday 11.1.14

Essentials A. 5 Sets Close Grip Bench Press x 5 reps On the 3min Marks Rest 5min B. For Time: Dumbbell Snatch x 15 reps per arm Row x 600 meters Deadlift x 30 reps Rest 5min C. Mobility squat Hold x 6:30min Fitness A. 5 Sets Close Grip Bench Press x 3 reps On […]

Friday 10.31.14

Essentials A. Team of 2 7min AMRAP One teammate Runs 200 meters Second teammate does as many Shoulder to overHead as possible Rest 3min 7min AMRAP One teammate does Kettlebell Swings x 15 reps Second teammate does as many single unders as possible Rest 3min 10min AMRAP One teammate does Burpees x 10 reps Second […]

Thursday 10.30.14

Essentials A Spend 10min Work on these Skills Hollow Body Hold Double Unders Support Hold on Dip Bars or Rings Rest 5min B 3 Sets Dumbbell Bulgarian Split Squats x 5 reps per leg Band Pull Aparts x 10 reps On the 3min Marks Rest 5min C 3 Rounds Each for time: Kettle Bell Swing […]

Wednesday 10.28.14

Essentials A. 6 Sets Back Squat x 6@70%, 4@75%, 2@80%, 6@75%, 4@80%, 2@85% On the 2min Mark Rest 5min B. 5 Sets Goblet Squats x 10 reps Tempo @32×1 On the 2min Marks Rest 5min C. For Time Wall Balls x 30 reps Front Squats x 20 reps Wall Bals x 30 reps Fitness A. […]