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Saturday 11.18.2017

*Reminder: Nutrition & Lifestyle w/ACM is Sunday at 10am! “FITNESS” & “PERFORMANCE” In teams of two, with only one parner working at a time, complete as many rounds and reps as possible in 25 minutes of: 50 Wall Balls (24/20″) 50 Pull-ups 50 Calorie Assault Bike (or Ski or Row) 50 Hang Power Cleans (115/75 […]

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Friday 11.17.2017

“FITNESS” & “PERFORMANCE” Every 2 minutes, for 40 minutes (5 sets of each): Station 1 – Deadlift x 4-6 reps @ 21X1 Station 2 – Push-Ups x Max Reps in 60 seconds Station 3 – Alternating Reverse Lunges with DBs x 20 reps @ 2010 Station 4 – Overhead Press with DBs x 8-10 reps […]

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Thursday 11.16.2017

“FITNESS” A. Every minute, on the minute, for 16 minutes (4 sets of each): Minute 1 – Front Squat x 6 reps @2011 Minute 2 – Side Plank Left Side x 30-40 seconds Minute 3 – Kettlebell Swings x 15-20 reps Minute 4 – Side Plank Right Side x 30-40 seconds B. Every minute, on […]

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Wednesday 11.15.2017

“FITNESS” A. Four sets of: Push Press x 6 reps Rest 45 seconds Russian Step Ups x 8 reps each leg Rest 45 seconds Supine Leg Lowering x 10-15 reps @ 3011 (lower back remains in contact with the floor) Rest 45 seconds B. Complete as many rounds and reps as possible in 8 minutes […]

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Tuesday 11.14.2017

*Reminder: We are holding a meeting for anyone that is interested in competing in the 2018 Open, as well as all of our current Competition team members, this Wednesday at 6:45pm.  We will keep it brief, but bring any questions you may have! “FITNESS” A. Every 90 seconds, for 18 minutes (4 sets of each): […]

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