Saturday 9.27.14

Essentials: A. 3 Sets Deadlift x 3@70% On the 3min Rest 5min B. Teams of 2: 21/21-15/15-9/9 Deadlift Box Jump Fitness: A. 3 Sets Deadlift x 3@70%,2@75%,1@85% On the 3min Rest 5min B. Teams of 2: 21/21-15/15-9/9 Deadlift 225/155 Box Jump 24/20 Performance: A. 3 Sets Deadlift x 3,2,1 On the 3min Rest 5min B. […]

Friday 9.26.14

Essentials: A. 5 Set Press x 3 reps On the 2:15min *5 Sec Negative* Rest 3min B. 3 Sets Palms Down High Elbow Ring Pulls x 8 reps 7 Sec Negative On the 3min Marks Rest 3min C. 5 Rounds For Time: Incline Push Ups x 10 reps Standing Dumbbell Press x 10 reps Rest […]

Thursday 9.25.14

Essentials: A. 2 Rounds Not For Time: Single Arm Band Pull A Parts x 10 reps per side Bar Hanging Scapular Retraction x 10 reps Turkish Get Ups x 3 per Arm Rope Sit to Stands x 2-3 reps Rest 5min B. 3 Sets Hip Thrusts x 8 Reps Pause 3 sec at top Banded […]

Wednesday 9.24.14

Essentials: A. 9 Sets Odd min:Front Squat x 4 Even min:Back Squat x 4 52.5% of Front Squat Tempo @32X1 On the Min Marks Rest 10min B. For Time: Goblet Squat x 15 reps Empty Bar Back Squat x 25 reps Air Squat x 35 reps Rest 3min C. Recovery Run or Row x 10min […]

Tuesday 9.23.14

Essentials: A. 5 Sets Ring Pulls x Amrap 40sec Bench Dips x Amrap 40sec On the 2:20min Mark Rest 5min B. For Time: Lying Leg Lifts x 10 Reps Sit Ups x 10 Reps Lying Leg Lifts x 10 Reps Ring Pulls x 10 Reps Lying Leg Lifts x 10 Reps Burpees x 10 Reps […]

Monday 9.22.14

Essentials: A. 12 min Min 1, 4, 7, 10 Kettlebell Swing x 10 reps Min 2, 5, 8, 11 No Push up Burpee x 10 reps Min 3, 6, 9, 12 Box Jump x 10 reps Rest Exactly 5min B. 30 Sets Deadlift x 2 rep @ 65% On the 20 sec Marks Rest 5min C. Mobility […]

Saturday 9.20.14

Essentials: A. 3 Sets KettleBell Swings x AMRAP 1min Rest 2min Rest 5min B. 3 Rounds For Time: Hang Power Snatch x 10 reps Sprint x 100 meters *100 meters will be in 25 meter shuttle, down and back twice.* Fitness: A. 3 Sets KettleBell Swings x AMRAP 1min 55/35 Rest 2min Rest 5min B. […]

Friday 9.19.14

Essentials: A. 5 Sets Ring Pulls x Amrap 30sec Bench Dips x amrap 30sec On the 2min Mark Rest 3min B. 3 Rounds each For Time: Run x 600 meters Kettlebell Swing x 15 reps Burpee Box Jumps x 10 reps Rest 2min Rest 3min C. Squat Mobility Hold x 2:30min Fitness: A. 5 Sets […]

Thursday 9.18.14

Essentials: A. 3 Rounds not for time: Band Pull Aparts x 15 reps Scapular Pushups x 15 reps Band Pull Downs x 15 reps Rest 3min B. 3 Sets Right Side Plank Hold x 30 sec Left Side Plank Hold x 30 sec Dumbbell Bench Press x 10 reps On the 3:30min Rest 3min 10min […]

Fisch Tank (Episode 3)

Coach Chris Fischer discuses recovery – programmed and daily – in this episode of the Fisch Tank. Have a question about recovery? Send it to chris@noexcusescrossfit.com