July 10, 2018

Fitness/Performance Warmup 1 minute at each Deadllift Plank Shoulder Taps Run 400 m Fitness A. Deadlift; X1X1 10 sets of 2 Rest 1 minute. Increase weight each set but load must move quickly. Think “fast”. + 8 min AMRAP 200 M Run 30 Double Unders 10 Pushups *80-90% ME 5 minute cooldown. Performance A1. Ring…

Read More

July 11, 2018

Fitness/Performance Warmup 1 minute at each Wall Walks Mountain Climbers Forward Facing Box Formations Fitness A1. Strict Knees to Elbows; 30X1, 4 sets of 5 Rest 30 seconds. A2. Pendlay Row; 31X1, 4 sets of 8 Rest 90 seconds. Increase weight each set. + In 3 minutes 7/5 Cals Airbike 5 Turkish SIT UP L…

Read More

July 12, 2018

Fitness/Performance Warmup 1 minute at each Goblet Lunges / Clean; “Touch and Go” No Pushup Burpee Side Facing Box Formations Fitness A. Rear Foot Elevated Dumbbell Split Squat; 30X1 4 sets of 8 L 8 R Rest 90 seconds. Increase weight each set. + 4 Rounds of Paced Effort 20 Burpees 400 M Run 5…

Read More

July 9, 2018

Fitness/Performance Warmup 1 minute at each Goblet Lunges Scapula Pullups Alternating Arm Kettlebell Clean Fitness/Performance A1. Max Unbroken Strict Pullups; X0X1 4 sets. Rest 30 seconds. A2. High Bar Back Squats; X0X1 3 sets of 10 Rest 90 seconds. Build weight each set. No failed reps. + 12 min EMOM Min 1: 8 Muscle Clean…

Read More

July 7, 2018

Fitness/Performance Warmup 1 minute at each Overhead Squats / Hang Snatch No Pushup Burpee Double Unders Strength A. Hang Snatch; TNG 5 sets of 3. Same weight each set. OR Overhead Squats; X2X1 5 sets of 3. Same weight each set. Rest 90 seconds. Conditioning Teams of 3 *2 team members working at a time,…

Read More

July 6, 2018

Fitness/Performance Warmup 1 minute at each Deadlifts (135/95) Scapula Pullups Back to Back Medball Rotations Fitness A. Deadlift; X1X1 10 sets of 2 Rest 1 minute. Speed is focus. Light weight. Think “fast”. Same weight each set. + Death by Pullups + Fun 15 minute window of work: Min 1 = 1 Pullup Min 2…

Read More

June 29, 2018

Fitness/Performance Warmup 1 minute at each Jumping Good Morning with PVC / No Feet Power Snatch Scapula Pullups Forward Facing Box Formations Fitness A. Jumping Good Mornings X0X0 tempo 5 sets of 8 Light and fast. Rest 1 minute. B1. Pullups 30X1 tempo 4 sets of 5 Rest 30 seconds. B2. Rear Foot Elevated DB…

Read More

July 5, 2018

Fitness/Performance Warmup 1 minute at each Goblet Lunges / Hang Clean Bear Crawls Forward Facing Box Formations Fitness A. Racked Lunges; X0X1 4 sets of 10 (R + L = 2) Rest 90 seconds. Same weight each set. + 10 min AMRAP 10 Pushups 15 Wall Balls (20/14) *80-90% ME 5 minute cooldown. Performance A1.…

Read More

June 28, 2018

Fitness/Performance Warmup 1 minute at each Wall Balls Plank Shoulder Taps Row Fitness A1. Front Squat to Box with 2 sec Pause 5 sets of 3 Rest 30 seconds. Increase weight each set. A2. Single Arm Raised Pushup X0X2 tempo 5 sets of 8 Rest 90 seconds. B1. Suitcase Box Step Ups X0X1 tempo 3…

Read More

July 4, 2018

Fitness/Performance Warmup 1 minute at each Mountain Climbers Supinated Ring Rows Long Loop Run Fitness A1. Strict Knees to Elbows; 30X1, 4 sets of 5 Rest 30 seconds. A2.. Supinated Grip Bent Row; 31X1, 4 sets of 8 Rest 90 seconds. + In 5 minutes. 20 Alternating Single Arm Dumbbell Renegade Rows 50 Mountain Climbers…

Read More