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Saturday 7.14.2018

“FITNESS” & “PERFORMANCE” A. Complete as many rounds and reps as possible in 5 minutes of: 10 Ball Slams 100 Meter Run Rest 5 minutes, then… B. Complete as many rounds and reps as possible in 5 minutes of: 10/7 Calorie Row or Ski 10 Burpees Rest 5 minutes, then… C. Complete as many rounds […]

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Friday 7.13.2018

“FITNESS” A. Three sets of: Overhead Squat x 5-6 reps @ 32X1 Rest 45 seconds Supine Med Ball Hamstring Curls x 8-12 reps Rest 45 seconds Strict Toes to Bar or Hanging Knee Raises x 6-10 reps @3110 Rest 45 seconds B. For time: Run 400 Meters 30 Alternating Dumbbell Snatches 30 Goblet Squats w/ […]

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Thursday 7.12.2018

“FITNESS” & “PERFORMANCE” A. Three sets of: Single-Arm Kettlebell or Dumbbell Bench Press x 8-10 reps each arm @ 2012 Rest 60-90 seconds Single Arm Farmer’s Carry x 75 feet each arm Rest 60-90 seconds B. Three sets of: 60 seconds of Rowing (for Calories) Rest 60 seconds 60 seconds of Ball Slam + Medball […]

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Wednesday 7.11.2018

“FITNESS” A. Three sets of: Deadlift x 6-8 reps @20X1 Rest 60 seconds Half Turkish Get Ups x 4-5 reps each arm Rest 60 seconds Supine Ring Rows x 8-10 reps @2111 Rest 60 seconds B. Every 4 minutes, for 16 minutes (4 sets): 15/10 Calorie Assault Bike 12 V-Ups 12 Kettlebell Swings “PERFORMANCE” A. Five sets of: […]

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Tuesday 7.10.2018

“FITNESS” & “PERFORMANCE” A. Three sets of: Back Squat x 8 reps* Rest 60-90 seconds Single Arm Trap-3 Raise x 8-10 reps each arm @3010 Rest 60-90 seconds *Shoot for 60-65% of your 1-RM Back Squat, if you know it. B. Complete as many rounds and reps as possible in 12 minutes of: 5 Burpees […]

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