September 24, 2018

Fitness/Performance Warmup 2rds NFT: 200 M Run, 20 Walking Lunges, 10 Scapula Pullups, 10 Russian KB Swings/ 5 No Hook, No Brush, No Feet Hang Snatch Fitness A1. High Bar Back Squats; X2X1 5 sets of 4 Rest 30 seconds. Same weight each set. A2. Pullups; X2X2 5 sets of 3-5 Rest 90 seconds. B.…

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September 22, 2018

9 Am Class Warmup 2rds NFT: 200 m run, FF. Box Formations, 5 Overhead Squats , 20 Double Unders A. Take 10 minutes to find overhead squat double; X2X2 + 1 minute at each Overhead Walking Lunges (45/25) Double Unders Run 200 m Alternating Dumbbell Snatch x3 Rest 1 minute. Build intensity each set. 5…

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September 21, 2018

Fitness/Performance Warmup 2rds NFT: 10 Russian or American Kettlebell Swings, Goblet Carry DNB, 10 Wall Balls, Run 200 M Fitness A. Hang Power Cleans 6 sets of 2 Rest 90 seconds. Increase weight each set. B1. Strict Dumbbell Press X2X2 tempo 3-4 sets of 6-8 Rest 30 seconds. B2. Farmer’s Carry 3-4 sets of DNB…

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September 20, 2018

Fitness/Performance Warmup 2rds NFT: 20 Walking Lunges, 10 Scapula Pullups, 5 Burpee to Plate to Swing to Eyes. Run 200 m Fitness A1. Rear Foot Elevated Goblet Split Squat 30X1 tempo 4 sets of 5 L 5 R Rest 30 seconds. Same weight each set. A2. Strict Pullups X0X1 tempo 4 sets of 5 Rest…

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September 19, 2018

Fitness/Performance Warmup 2rds NFT: 2 Wall Walks, 20 Mountain Climbers, 10 Russian Kettlebell Swings / 5 Hang Snatch, 200 M Run Fitness A1. Serratus Anterior Foam Roll 5 sets of 30 sec L / R A2. Push Press 5 sets of 3. Increase weight each set. Rest 30 seconds. B. Pendlay Row 31X1 tempo 3…

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September 18, 2018

Fitness/Performance Warmup 2rds NFT: Side Facing Box Formation, 10 Russian Kettlebell Swings / 5 Hang Power Snatch 10 Plank Shoulder Taps, Run 200 m Fitness A. Deadlift; X1X1 3,2,1,3,2,1 Rest 2 minutes. *Increase weight each respective rep range. *Beginners: 6 sets of 31X1, 3 B1. Strict Chinups X0X1 tempo 4 sets of 5 Rest 90…

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September 17, 2018

Fitness/Performance Warmup 2rds NFT: 200 M Run, F.F. Box Formations, 2 Wall Walks 5 Good Mornings + Jumping Barbell Squat Fitness A1. Box High Bar Back Squat; X2X1 4 sets of 5 reps. Rest 30 seconds. Increase weight each set. A2. Alternating Arm Dumbbell Piked Press 3 sets of 10 each arm Rest 90 seconds.…

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September 15, 2018

9 am Class Warmup 2rds NFT: 200 m run, FF. Box Formations, 5 OHS / Snatch, 10 Plank Shoulder Taps A. Take 12 minutes and find 1 RM max ring dip or 5 RM; 30X1 + 10 Rounds of Paced Effort 200 m Run 2 Snatch (135/95) or 3 Hang Power Cleans (95/65) 6 Bar…

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September 14, 2018

Fitness/Performance Warmup 2rds NFT: 10 Russian or American Kettlebell Swings, Goblet Carry 30 meters, 10 Wall Balls, Run 200M Fitness A. Deadlift; X1X1 3,2,1,3,2,1 Rest 2 minutes.  Same weight each respective rep range. B1. Dumbbell Strict Press; X2X2 4 sets of 6-8 Rest 30 seconds. B2. Farmer’s Carry 4 sets of 30 meters Rest 1…

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September 13, 2018

Fitness/Performance Warmup 2rds NFT: 20 Walking Lunges, 10 Scapula Pullups, 5 Burpee to Plate to Overhead Swing Run 200 m Fitness A1. Rear Foot Elevated Goblet Split Squat 30X1 tempo 4 sets of 5 L 5 R Rest 30 seconds. Same weight each set. A2. Strict Pullups X0X1 tempo 4 sets of 5 Rest 90…

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