Tuesday 7.8.14
Essentials: A. 5 Sets Deadlift x 9 reps 55%+ Tempo 31×1 On the 2min Mark Rest 3min B. 5 Sets RDL to Knee x 8 reps On the 2min Marks Rest 3min C. 3 Rounds Each For Time: Deadlift x 10 reps Kettlebell Swing x 10 reps Rest 1min Between sets Fitness: A. 5 Sets […]
Monday 7.7.14
Essentials: A. 4 Sets Goblet Squat x 8-12 reps On the 3min Marks Rest 5min B. 4 Sets Back Squat x 8 rep 55% of 3RM Tempo 3331 On the 3min Mark Rest 5min C. For Time: Row x 500m Burpees x 25 reps Row x 500m Fitness: A. 4 Sets OverHead Squat x 3 […]
Saturday 7.5.14
Essentials: A. 5 Sets Close Grip Bench Press x 8 reps On the 2min Marks Rest 5min B. 15min AMRAP Ring Pulls x 3 reps Single Arm DB Press x 5 reps each Arm Rest 5min C. 10min Run or Row at recovery pace Fitness: A. 5 Sets Close Grip Bench Press x 5 reps […]
4th of July Friday 7.4.14
Essentials: A. “Team Lumberjack 20” (2 person Team) For Time Deadlifts x 20 reps Run 400m KB swings x 20 reps Run 400m Goblet Squats x 20 reps Run 400m Burpees x 20 reps Run 400m Ring Pulls x 20/15 reps Run 400m Box jumps x 20 reps Run 400m DB Squat x 20 reps […]
Essentials, Fitness, Performance: Levels Explained
Coach Chris Fischer explains the difference in the three training levels – Essentials, Fitness, Performance – and the common misconceptions between them.
Thursday 7.3.14
Essentials: A. 3 Rounds Not For Time: GHD Hip Extension or Barbell Good Mornings x 8-10 reps Plank Hold x 1min Hollow Hold x 150-30sec C. 10 Sets Box Jump x 5 Reps High as Possible Lunges x 5 Reps per leg On the Min Marks B. Helen 3 Rounds For Time: Run 400Meters Kettle […]
Wednesday 7.2.14
Essentials: A. 5 Sets Deadlift x 10 reps 45%+ Tempo 31×1 On the 2min Marks Rest 3min B. 10 Sets Hang Power Snatch from Hip x 5 reps BAR On the Min Marks Rest 3min C. 5 Sets for total Burpees and Deadlifts: Burpees x 45 sec Row x 1:15min Deadlift x 45 sec Row […]
Tuesday 7.1.14
Essentials: A. 11 Min On the Min Marks Odd: No Push Up Burpee x 5-7 reps Even: Heavy Russian Kettlebell Swings x 5-7 reps Rest 7min B. 7min AMRAP Clean & Jerks x 10 reps Lying Leg Raises x 5 reps Fitness: A. 11 Sets Power Clean x 3 reps 135/95 On the Min Marks […]
New Member Advice
Advice from those who have walked the road before you
Monday 6.30.14
Essentials: A. 5 Sets Goblet Squat x 10-15 reps On the 2:30min Marks Rest 5min B. 4 Sets Back Squat x 8 reps 50% of 3RM Tempo 3331 On the 3min Marks Rest 5min C. 10 rounds for Time: Kettlebell Swing x 4 reps Incline Push Up x 6 reps Fitness: A. 5 Sets Overhead […]