Tuesday 1.14.14
Essentials: A. 20 Sets of 3 Ring Rows and 3 Bench Dips for time + 10 min amrap: 10 calories Row or Airdyne 60 singles unders Fitness: A. 20 Sets of 3 Pull Ups and 3 Dips for time + 10 min amrap: 10 calories Row or Airdyne 30 double unders Performance: A. 30muscle ups […]
Monday 1.13.14
Essentials: A. Romanian Dead Lift stop just below knee; tempo41x1 5-7; OT3min for 15min + For time: 30 burpees 30 DB snatch 20 burpees 20 DB snatch Fitness: A. Hang Power Clean; build to a max in 15min + For time: 30 burpees 30 power snatch 75/45 20 burpees 20 power snatch 115/75 Performance: A. […]
Saturday 1.11.14
All: ‘In Sync’ In teams of 3 or 4 3 rounds for time: 12 unison Burpees 25 unison Squats 400meter run all holding a chain Unison Burpee= all team members have to have their chest and hips touching the ground together and their jump and clap at the top of the Burpees has to be […]
Friday 1.10.14
Is squatting properly causing YOU to not squat properly, read this. Essentials: Row 20 min for max calories (5 Ring Rows mandatory on the top of each min) Fitness: Row 20 min for max calories (5 Pull Ups mandatory on the top of each min) Performance: Airdyne 20 min for max calories (5/3 CTB mandatory […]
Thursday 1.9.14
Essentials: A. Hang Power Snatch;10min form work; Training Bar or PVC B. Power clean and jerk; 10min form work; Training Bar or PVC 3 Rounds Each For Time: 15 Dead Lifts 15 Burpees Rest 3 min between Rounds Fitness: A. Hang Power Snatch;10min form work; Little to no load B. Power clean and jerk; 10min […]
Wednesday 1.8.14
All: Wall Ball Conga Line: Each person does 3 wall balls and then the next person jumps in from behind to do there 3 as the ball is in the air. Each person has 30 total wall balls. 6-10lb ball. Rowing Bowling Lowest score wins. The goal is to have the monitor stop at 100meter […]
Tuesday 1.7.14
Essentials: A. Ring Rows; 5-7 tempo 31×1 on the min for 12min + 5 rounds for time: Row 500m 100 Single Unders Fitness: A. Pull Ups; 5-10 on the min for 12min + 5 rounds for time: Row 500m 50 double unders Performance: A. Muscle ups; 2-3/1-2 on the min for 12min + 5 rounds […]
Monday 1.6.14
Essentials: A.In 5 sets or less build up to a heavy but fast 5rep Goblet Squat(3sec Pause). This is not maximal. (7min time cap) B. Romanian Dead Lift stop just below knee; tempo41x1 5×5; OT3min + 12 min amrap: 12 deadlift 4 Push Ups 12 KBS 4 Bench dips Fitness: A.In 5 sets or less […]
Saturday 1.4.14
Essentials and Fitness: ‘By land or By Sea’ In Teams of 2: Partners 1 will Row 30 sec as Partner 2 Performs Burpees. Once Partner 1 is done with 30sec Row he will switch places with partner 2 and perform burpees as partner 2 does 30sec Row. Switching is not allowed unless 30sec on Rower […]
Friday 1.3.14
Essentials: A. In 5 sets or less build up to a heavy but fast Goblet Squat for 5 reps. This is not maximal. (7min time cap) B. Goblet Squat; 3-5 reps (pause 2sec at Bottom)@5-10lbs less than A ; OTM 20min + 20 min amrap @85% 20 Squats 15 Ring Rows 10 box jumps or […]