Saturday 10.20.18

Essentials: A. 12 min EMOM 1. Single Kettlebell Clean x 10 reps per arm 2. Single Arm Ring Pull x 5 reps per arm 3. Barbell Goodmornings x 10 reps 45/35 B. 5 Rounds each for Time on the 3 min Double Dumbbell Hang Power Clean x 10 reps Single Unders x 50 reps Fitness:

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Friday 10.19.18

Essentials: A. 12 min EMOM 1. Hang Squat Clean x 7 reps (PVC, Training Bar, or empty Barbell) 2. 10 Ring Pulls + 15 sec Top Of ring Pull Hold B. For Time: 4-5-6-7-8 Dumbbell Burpee Thruster *Between every set Perform 50 ft Bear crawl.* Fitness: A. 12 min EMOM 1. Squat Clean + Segmented

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Thursday 10.18.18

Essentials/Fitness/Performance: A. 3 sets , max meters each set Row x 30 sec Rest x 30 sec Row x 30 sec Rest x 30 sec Row x 30 sec Rest x 3:30 min B. 3 sets Standing straddle x 2 min Assisted front Split x 1 min per side Saddle x 2 min

Wednesday 10.17.18

Essentials: A. 3 Sets Back Rack Alternating Step Ups x 10 reps Back Rack Alternating Reverse Lunge x 10 reps Build in weight On the 3:30min B. 20 min Amrap Row x 20/15 cal Kettlebell Swing x 15 reps Overhead Squat x 10 reps Box dip x 10 reps Fitness: A. 3 Sets Back Rack

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Tuesday 10.16.18

Essentials: A. 15 min EMOM 1.Dumbbell Deadlift x 10 reps 2. Push Press x 10 reps light to moderate load 3. Seated Box jump x 10 reps r B. Yearly Benchmark ‘Diane’ (scaled) For Time: 21-15-9 Deadlift 135/95 Hand Release Push Up Fitness: A. 15 min EMOM 1.Dumbbell Deadlift x 10 reps 2. Push Press

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Monday 10.15.18

Essentials: A. 12 min EMOM 1. Kettlebell Snatch x 6 reps 2. Double Kettlebell Front Squat x 8 reps 3. Active Recovery (Row/Bike/Run/Ski) B. 2 Sets Alternating Dumbbell Power Snatch x 20 reps Box Step Ups x 20 reps Rest 1 min Right Arm Dumbbell Overhead Step back Lunge x 10 reps Hanging Knee Ups

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Saturday 10.13.18

Essentials: A. 7 Sets Segmented Power Clean x 2 reps empty bar Pause Above Knee 3 sec On the 90 sec Marks B. 5 Rounds For Time: Run x 200 meters Alternating Burpee Kettlebell Clean and jerk x 10 reps 55/35 Run x 200 meters Inch Worm x 10 reps Fitness: A. 7 Sets Segmented

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Friday 10.12.18

Essentials: A. 4 Sets Hang from bar hold x 20 sec + Hollow Hold x 20 sec + Chin over bar hold x 20 sec On the 3minMarks B. 3 Rounds For Time: Wall Ball x 8 reps Single Unders x 32 reps Thruster x 8 reps Ring Pull x 16 reps Fitness: A. 4

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Thursday 10.11.18

Essentials: A. Teams of 3-4 For time: Incline Push Up x 90 reps Sled Push x 125 meter Kettlebell Swings x 150 reps Sled Push x 125 meters Incline Push Ups x 90 reps B. Mobility Foam roller Glute x 2 minutes per side Hamstring x 2 minutes per side Calf x 2 minutes per

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Wednesday 10.10.18

Essentials: A. 12 min Back Squat Build Up to a Heavy 4 rep Tempo 22×1 *Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight B. 4 Sets Each For time: Dumbbell Power Snatch x 10 reps On the 3min Marks Set 1 : 20/15 Set 2: 35/20 Set 3:

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Tuesday 10.9.18

Essentials: A. 4 sets Dumbbell incline bench press x 5-7 reps + Dumbbell tall kneeling shoulder press x 5-7 reps + Incline Push ups x 10 reps On the 3min marks B. 5min Amrap Deadlift x 7 reps Burpee box jump x 9 reps Rest 2 min 5 min Amrap Row x 12 cal Slam

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Monday 10.8.18

Essentials: A. 12 min Front Squat Build Up to a Heavy 2 rep Tempo 22×1 *Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight B. 7 Sets Segmented Power Snatch x 2 reps empty Barbell Pause Above Knee for 3sec On the 90 sec Marks C. 3 sets Seated

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Saturday 10.6.18

Essentials: A. 15 min EMOM 1.Pike Handstand Push Up x 3-5 reps 2. Hollow hold x 20-30 sec 3. Rest B. Yearly Benchmark Clean Machine 2.0 12 min AMRAP Power Clean x 12 reps 25/65 Power Clean x 12 reps 35/75 Power Clean x 12 reps 45/85 Power Clean x AMRAP Remaining Time 55/95 Fitness:

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Friday 10.5.18

Essentials: A.. 10 Sets Hang Squat Clean x 3 reps On the 90 sec marks *Prioritize Position, balance and stability even if this means a lot lighter weight or no weight at all* B. 3 Sets Rope sit to stands x 3 rep Single Unders x 50 reps Ring Pulls x 14 reps Row x

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Thursday 10.4.18

Essentials: A. 15 min Skill Work Pick a gymnastics skill to work on, pull ups, HSPU, muscle ups…. B. 20 min EMOM 1. Push Sled x 12.5 meters 2. Battle Rope x 60 reps 3. Slam Ball on Shoulder Squat x 5 per side 4. Single arm Dumbbell Farmers Carry x 50 ft per arm

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