April 21, 2018

9 am Class Warmup 1 minute at each Wall Balls Walking Lunges Row Strength A. Take 8 minutes to build to a tough thruster double. Workout 1 50 Thrusters for Time (95/65) Rest 8 minutes. Workout 2 Paced Effort of: 40 Racked Lunges (95/65) 40 Push Press (95/65) 40/35 Cals Rower 5 minute cooldown.

April 19, 2018

Fitness/Performance Warmup 1 minute at each Goblet Squats / Split Jerk with 2 sec pause in dip/catch Bear Crawls Forward Facing Box Formations Fitness A. Front Squat; X0X1, 5 sets of 3 Rest 2 minutes. Same weight each set. Moderately heavy. + 21-15-9 Goblet Box Step Ups (16/12 -24/20″) L + R = 1 rep.…

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April 20, 2018

Fitness/Performance Warmup 1 minute at each Deadlifts / HIgh Hang, Hang, Snatch complex Scapula Pullups Run 400 m Fitness A1. Deadlifts; X1X1 2,1,2,1,2,1 Rest 30 seconds. Same weight on double/singles, respectively. Beginners: 5 sets of 31X1, 5 Rest 30 seconds. A2. Ring Rows; 30X1, 5-7 x5 Rest 90 seconds. B1. Single Leg Good Mornings; 30X1,…

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April 18, 2018

Fitness/Performance 1 minute at each Goblet Carry / High Hang, Hang, Power Clean complex Scapula Chinups Run 400 m Fitness A1. Chinups; 30X1, 5 x4 Rest 30 seconds. A2. Farmers Carry; DNB x4 Rest 90 seconds. B1. Landmines; 30X1, 8 L 8 R x4 Rest 30 seconds. B2. Hollow Body Medball Catch and Throw, 10…

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April 17, 2018

Fitness/Performance Warmup 1 minute at each Kettlebell Sumo Deadlifts/High Hang, Hang, Snatch complex Bear Crawls Side Facing Box Formations Fitness A1. Sumo Deadlifts; X1X1 2,1,2,1,2,1 Rest 30 seconds. Same weight on doubles and singles, respectively. Beginners:  31X1, 5 x 5. A2. Pushups; 30X1, 5 x5 Rest 90 seconds. B1. Dumbbell Death March, 20 reps x4…

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April 13, 2018

Fitness/Performance Warmup 1 minute at each Russian Kettlebell Swings / Snatch Scapula pullups Forward Facing Box Formations / Run 400 m Fitness A1. Sumo Deadlifts; X1X1 2,1,2,1,2,1 Rest 30 seconds. Increase weight on double/singles, respectively. A2. Ring Rows; 30X1, 5-7 x5 Rest 90 seconds. B1. Single Leg Kettlebell Deadlifts; 3131, 8 L 8 R x4…

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April 16, 2018

Fitness/Performance Warmup 1 minute at each Goblet Squat Scapula Pullups Forward Facing Box Formations Fitness/Performance A. High Bar Back Squats; X0X1 3,2,1,3,2,1 Rest 2 minutes. Same weight on triples, doubles, and singles, respectively. Beginners: 30X1, 5 sets of 5 + 1 minute at each Strict Pullups Row Bear Crawls, DNB Jumping Air Squats x3 Rest…

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April 14, 2018

9 am Class Warmup 1 minute at each Hang Power Cleans / Clean and Jerk Bear Crawl Side Facing Box Formations Workout 1 Take 8 minutes to build to a tough clean and jerk. Workout 2 6 min AMRAP 1 Clean and Jerk (155/105) / 4 Hang Power Cleans (115/75) 4 Bar Facing Burpees Rest…

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April 12, 2018

Fitness/Performance Warmup 1 minute at each Goblet Squats / Split Jerk No Pushup Burpees Side Facing Box Formations Fitness A. Front Squat; X0X1, 5 sets of 3 *Beginners:  5 sets of 3 at 30X1 tempo. Rest 2 minutes. + 10 min AMQRAP 10 Burpees 20 Goblet Lunges (24/16) Run 200 meters *80-90% ME 5 minute…

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April 11, 2018

Fitness/Performance Warmup 1 minute at each Goblet Carries/ Power Clean and Jerk Scapula Pullups Run 400 m Fitness A1. Pullups; 30X1, 5 x4 Rest 30 seconds. A2. Farmers Carry; DNB x4 Rest 90 seconds. B1. Hanging Knee Tucks; 30X1, 7-10 x3 Rest 30 seconds. B2. Dumbbell Curls; 30X1, 10 x3 Rest 30 seconds. B3. Birddogs;…

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