December 27, 2018

All Levels’ Warmup 2rds NFT: 200 m run, 2 Wall Walks, 10 Kettlebell Racked Squats (5 in l arm, 5 in r arm), 10 Scapula Ring Rows All Levels A. Take 10 minutes to practice Freestanding Handstand Hold / Handstand Walk B. Take 15 minutes to build to a challenging Front Squat Triple; X0X1. Beginners:…

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December 26, 2018

All Levels Warmup 2rds NFT: 150 m row, 20 Plate Death March, Bear Crawl Down, Side Facing Box Formations All Levels A. 2 Position Deadlifts *Pause 2 sec at each position -1″ off floor -above knee 4 sets of 5 Rest 2 minutes. + 1 minute at each Russian Kettlebell Swings (32/24) Row for Cals…

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December 24, 2018

All Levels Warmup 2rds NFT: 200 m run, 10 Goblet Squats, 10 Scapula Pullups, Forward Facing Box Formations. All Levels A. Take 12 minutes to find 3 RM High Bar Back Squat; X0X1 + 11 min AMRAP 10 Strict Pullups 30 Double Unders 20 Kettlebell Racked Lunges (24/16) *80-90% ME 5 minute cooldown.

December 22, 2018

Fitness/Performance Warmup 2rds NFT: 150 M Row, 20 Overhead Walking Lunges / 5 Hang Snatch, 10 Scapula Ring Rows / 10 Scapula Pullups, Fitness A. Overhead Squats; 30X1 4 sets of 3 Rest 90 seconds. Increase weight each set. + 30 seconds at each Dumbbell Renegade Rows Dumbbell Thrusters Rest 4 minutes. x4 *90-100% ME…

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December 21, 2018

Fitness/Performance Warmup 2rds NFT: 150 M Row, 5 Hang Power Cleans / 5 Power Clean+ Push Jerk, 20 Walking Lunges, Side Facing Box Formations Fitness A. Power Cleans from blocks below the knees 6 sets of 2 Rest 90 seconds. *Beginners: Hang Power Clean from above knee. 5 sets of 3. Increase weight each set.…

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December 20, 2018

Fitness/Performance Warmup 2rds NFT: 150 M Row, 10 Goblet Squats, 2 Wall Walks, 10 Russian Kettlebell Swings Fitness A. Front Squat; X0X0 4 sets of 1.1.1 Rest 2 minutes. Increase weight each set. B1. Strict Press; 30X1 4 sets of 3. Increase weight each set. Rest 30 seconds. B2. Supinated Barbell Row; 30X1 4 sets…

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December 19, 2018

Fitness/Performance Warmup 2rds NFT: 150 M row, 5 Hang Power Cleans / 5 Hang Power Clean + Push Jerk, 10 Plank Shoulder Taps, Side Facing Box Formations Fitness A. Power Cleans 6 sets of 2. Increase weight each set. *Beginners: Hang Power Clean from above knee. 5 sets of 3. Increase weight each set. Rest…

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December 18, 2018

Fitness/Performance Warmup 2rds NFT: Run 200 M, 10 Goblet Squats, 10 Russian Kettlebell Swing / 5 Power Cleans, Forward Facing Box Formations Fitness A1. High Bar Back Squat; X0X0 5 sets of 2 Rest 30 seconds. Increase weight each set. A2. Handstand Work Option 1: 30 seconds of kick to handstand practice. Hold for remainder…

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December 17, 2018

Fitness/Performance Warmup 2rds NFT: Run 200 M, 5 Deadlifts / 5 Hang Snatch from below the knee, 10 Scapula Chinups 5 Burpees, Side Facing Box Formations Fitness A1. Deficit Deadlifts; 31X1 6 sets of 2 Beginners: Deadlifts; 31X1 Rest 30 seconds. Increase weight each set. A2. Chinups; 30X1 4 sets of 3-5 Rest 1 minute.…

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December 15, 2018

Fitness/Performance Warmup 3rds NFT: 150 m row, 5 OHS / 3 PC + PJ, 20 Walking Lunges Fitness A. Overhead Squats; 30X1 4 sets of 5 Rest 90 seconds. Same moderately heavy weight each set. + 30 second AMRAP Airbike for Cals x4 Rest 2:30 Performance A. Power Clean and Push Jerk 6 sets of…

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