Saturday 10.18.14

Essentials A. For Time: 10-9-8-7-6 Thruster Goblet Squat Rest 5min B. Run x 10min easy Row x 10min easy Fitness A. For Time: 10-8-6-4-2 Thruster 105/70 Overhead Squat 105/70 Rest 5min B. Run x 10min easy Row x 10min easy Performance A. For Time: 8-7-6-5-4-3-2-1 Thruster 145/100 Overhead Squat 145/100 Rest 5min B. Run x […]

Friday 10.17.14

Essentials A. 5 Sets Close Grip Bench Press x 10 reps On the 2min Mark Rest 5min B 12min AMRAP Bench Dips x 6 rep DumbBell Push Press x 8 reps Single Unders x 40 reps Rest 5min C. Mobility Squat Hold x 5min Fitness A. 5 Sets Close Grip Bench Press x 7 reps […]

Thursday 10.16.14

Essentials A. 3 Rounds Not For Time: Scapular Push Ups x 10-12 reps Lying Leg Raise Hold x 35sec Hollow Body Hold x 45-60sec Rest 5min B. 3 Sets Step Back Front Rack Dumbbell Lunges x 8 reps per leg On the 3 min Marks Rest 5min C. 12min AMRAP Left Side Plank x 45sec […]

Wednesday 10.15.14

Essentials A. 3 Sets Ring Pulls x 10-12 reps Tempo 53×1 On the 3min Marks Rest 3min B. 13 Sets Heavy Two Arm Dumbbell Over head Carry x 100ft On the min Mark Rest 3min C. 3 Rounds For Reps Run 200meters 85% Ring Pulls x AMRAP 1min Rest 3min Fitness A. 3 Sets Weighted […]

Tuesday 10.14.14

Essentials A. 5 Sets Jumping Good Mornings x 10-15 reps PVC or Training Bar On the 2min Marks Rest 5min B. 3 Sets Heavy Russian KBS x 12 reps Arch Body Hold x 20 sec On the 2min Marks Rest 5min C. For Time: No Push Up Burpee x 45 reps Deadlift x 30 reps […]

Monday 10.13.14

Essentials: A. 6 Sets Back Squat x 6@60%, 4@65%, 2@70%, 6@65%, 4@70%, 2@75% On the 2min Mark Rest 5min B. 5 Sets Goblet Squats x 6 reps Tempo @32×1 On the 2min Marks Rest 5min C. For Reps: Wall Balls x 3min Thrusters x 3min Row for Cal x 3min Fitness: A. 6 Sets Back […]

Saturday 10.11.14

Essentials: A. 8 Rounds For Time: Push Press x 8 reps Bar Facing Burpees x 8 reps Step Back Lunges x 8 reps Rest 5min B. Row x 15min Easy Cooldown Fitness: A. 8 Rounds For Time: Power Snatch x 8 reps 75/55 Bar Facing Burpees x 8 reps Front Rack Step Back Lunges x […]

Friday 10.10.14

Essentials: A. 10 Sets Press x 2 rep On the 30sec Marks Rest 3min B. 10 Sets Ring Pull Hold x 20sec On the min Mark Rest 3min C. 3 Rounds For Time: Ring Pulls x 20 reps Bench Dips x 20 reps Incline Push Ups x 20reps Single Unders x 100 reps Fitness: A. […]

Thursday 10.9.14

Essentials: A. 3 Rounds Not For Time: Banded Archer Pull x 7 reps per arm Sorsian Hold x 15sec Standing Banded Pull Downs x 7 reps per arm Lying Leg Lift Hold x 15 sec Rest 3min B. 4 Sets Right Leg Bulgarian Split Squat x AMRAP 20sec Rest 30sec Left Leg Bulgarian Split Squats […]

Athlete Spotlight: Scott Epperson

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