Monday 4.21.14

Essentials, Fitness, and Performance: A. Dead Lift 10min to Find a 1RM B. Close Grip Bench Press 10min to Find a 1RM C. Front Squat 10min to find a 1RM D. Close Grip Bench Press 85% of B for 1 set as many UB reps @ 30×1 * Make sure to take 85% of B […]

Saturday 4.19.14

Essentials: A. 5 Sets: DB Push Press x 10 reps Ring Pulls x 10 reps OT2.5min Marks B. 5 Sets: Sit Ups x 10 reps Burpees x 10 reps OT2min Marks C. 3 Sets: 250meter Row Rest 4min Fitness: A. 5 Sets: Push Press x 5 reps 155/105 Pull Ups x 5 reps (weighted if […]

Friday 4.18.14

Essentials: A. 5 Sets Front Squat x 10 reps @31×1 BAR OT3min B. 7min AMRAP DB Hang Squat Clean C. 4 Rounds for time: 20 KBS 80 SU Fitness: A. 5 Sets Front Squat x 8 reps @31×1 OT3min B. 7min AMRAP DB Hang Squat Clean x 3 UB reps 35/25 lbs each hand C. […]

Thursday 4.17.14

Essentials, Fitness, Performance A. 3 Sets each for time: 12 cal row 12 KBS (35/25 lbs) 6 Burpees 12 KBS (35/25 lbs) 6 Burpees 12 cal row * 4 minute time cap OT 0, 16, 32 minute mark

Around the Whiteboard with Jeremy Edmondson

If you’ve enjoyed our Athlete Spotlight series in the past, get ready for another series in which we will get to know our coaches a little bit more.

Wednesday 4.16.14

Essentials: A. 6 Sets: Dead Lift x 1 rep – RDL to knee x 3 reps  OT2min marks B. 3 Sets: 2min AMRAP Alternating DB Snatch Rest 3min Fitness: A. Build to a Tough Complex in 12min Power Clean x 1 rep – Hang Power Clean x 2 reps B. 3 Sets: 2min AMRAP Power […]

Tuesday 4.15.14

Essentials: A. 4 Sets Push Up Negatives x 10 reps @32A1 OT3min Marks B. 3 Sets Farmer Walk 50meters Right arm waiters carry 25meters Left arm waiters carry 25meters OT3min Marks + 5 Sets: 50 Meter Prowler or Sled Push (Light Load for fast turn over) OT2.5min Marks Fitness: A. 4 Sets Weighted Stationary Dip […]

Monday 4.14.14

Essentials, Fitness, Performance: A. Back Squat 10 min to find 1RM REST Exactly 10 Minutes B. Back Squat 85% of A for 1 set as many UB reps @ 30×1 * Make sure to take 85% of A and not you best Back Squat. If tempo is broken then rep doesn’t count and your set […]

Saturday 4.12.14

Essentials: A. Complete as many rounds and reps as possible in 8 minutes of: 200 Meter Run 10 Ring Pulls 20 Push-Ups Rest exactly 4 minutes, and then . . . B. Complete as many rounds and reps as possible in 8 minutes of: 15 Kettlebell Swings 10 Bench Dips 20 Single-Unders Rest exactly 4 […]

Friday 4.11.14

Essentials: A. Two sets, not for time, of: Ring Pulls x 6-8 reps Push-Ups x 4-6 reps Single-Unders x 20 reps B. Four sets of: Back Squat x 5 reps On The 2 min Marks Tempo 3010 This should be easy 50-60%, nothing heavy because we will be testing our 1RM on Monday. C. 2 […]