Tuesday 10.28.14
Essentials A. 5 Sets RDL to Shin x 8 reps Tempo 31×1 On the 2min Marks Rest 5min B. 3 Sets Lying Leg Lifts x 12 reps Bench Leg Lift Holds x 45-60sec On the 3 min Marks Rest 5min C. For Reps Dead Lift x 3min @60% Rest 3min Kettle Bell Swing x 3min […]
Monday 10.27.14
Essentials A. 3 Sets Ring Pulls x 15-18 reps Tempo 53×1 On the 3min Marks Rest 3min B. 5 Sets Heavy Two Arm Dumbbell Over head Carry x 50ft Plank on Elbows x 45sec Side Plank x 20sec per side On the 2min Mark Rest 5min C. 5 Rounds For Time: Thrusters x 12 reps […]
Saturday 10.25.14
Essentials A. Team of 2: 35min AMRAP Row x 1000 meters (both) Goblet Squat x 15 reps Fitness A. Team of 2: 35min AMRAP Row x 1000 meters (both) Overhead Squat x 15 reps 95/65 Performance A. Team of 2: 35min AMRAP Row x 1000 meters (both) Overhead Squat x 15 reps 95/65
Around the Whiteboard: Blake Mattison
Check our our Around the Whiteboard with Coach Blake Mattison
Friday 10.24.14
Essentials A. 5 Sets Bench Press x 7 reps On the 3min Marks Rest 5min B. 5 Rounds For Time: Deadlift x 15 reps Rest 30sec Between Rounds Rest 5min C. Mobility Squat Hold x 6min Fitness A. 5 Sets Bench Press x 5 reps On the 3min Marks Rest 5min B. 5 Rounds For […]
Friday 10.24.14
Essentials A. 5 Sets Bench Press x 7 reps On the 3min Marks Rest 5min B. 5 Rounds For Time: Deadlift x 15 reps Rest 30sec Between Rounds Rest 5min C. Mobility Squat Hold x 6min Fitness A. 5 Sets Bench Press x 5 reps On the 3min Marks Rest 5min B. 5 Rounds For […]
Thursday 10.23.14
Essentials A. Spend 10min working on one or all of these skills Double Unders Support Holds Candle stick Roll Rest 5min B. 4 Sets Dumbbell Front Rack Step Back Lunges x 6 reps per leg Band Pull Aparts x 12 reps On the 3min Marks Rest 5min C. 15min AMRAP Run with slam Ball x […]
Wednesday 10.22.14
Essentials A. 3 Sets Ring Pulls x 13-15 reps Tempo 53×1 On the 3min Marks Rest 5min B. 5 Sets Heavy Two Arm Dumbbell Over head Carry x 100ft Plank on Elbows x 45sec On the 2min Mark Rest 5min C. 12min AMRAP Front Squat x 12 reps Ring Pulls x 12 reps Fitness A. […]
Tuesday 10.21.14
Essentials A. 6 Sets Back Squat x 6@65%, 4@70%, 2@75%, 6@70%, 4@75%, 2@80% On the 2min Mark Rest 5min B. 5 Sets Goblet Squats x 8 reps Tempo @32×1 On the 2min Marks Rest 5min C. For time: Wall Balls x 75 reps Fitness A. 6 Sets Back Squat x 3@75%, 2@80%, 1@85%, 3@80%, 2@85%, […]
Monday 10.20.14
Essentials A. 5 Sets Snatch Grip RDL to Shin x 10 reps On the 2min Marks Rest 5min B. 3 Sets Abmat Sit Ups x 20 reps Bench Leg Lift Hold x 60-90 working sec On the 3 min Marks Rest 5min C. 3 Rounds For Time: Kettle Bell Swing x 15 reps Ring Pulls […]