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Saturday 8.11.2018

“FITNESS” & “PERFORMANCE” Three sets for max reps/calories of: 60 seconds of Wall Balls (20/14 lbs) 60 seconds of Rest 60 seconds of Kettlebell Swings (24/16kg) 60 seconds of Rest 60 seconds of Box Jump Overs (24/20″) 60 seconds of Rest 60 seconds of Ski Erg (for calories) 60 seconds of Rest Perform in teams […]

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Friday 8.10.2018

“FITNESS” A. Four sets of: Overhead Squat x 6 reps @ 3011 Rest 45 seconds Ring Rows x 10-12 reps @ 2111 Rest 45 seconds Single Arm Farmer’s Carry x 75 feet each arm Rest 45 seconds B. Complete as many rounds and reps as possible in 8 minutes of: 6 Alternating Dumbbell Snatches 8 […]

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Thursday 8.9.2018

“FITNESS” & “PERFORMANCE” Every 8 minutes, for 32 minutes (4 sets) for times: 20/15 Calories of Rowing 15/10 Strict Handstand Push-ups (or L-Seated Dumbbell Press) 15 Toes to Bar 20/15 Calories of Assault Bike Note times for each set, and then add all four times to get a total time. Your goal will be lowest […]

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Wednesday 8.8.2018

“FITNESS” A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Romanian Deadlift x 6-8 reps @ 4011 Station 2 – Tempo Push-ups x 8-12 reps @1111 Station 3 – Single Leg Hip Bridge x 6-8 reps each leg @2011 Station 4 – Bottom’s Up Kettlebell Carry x 50-75ft each arm […]

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Tuesday 8.7.2018

“FITNESS” & “PERFORMANCE” A. Three sets, not for time, of: Muscle-Ups x 3-8 reps (or Low-Ring Muscle-up Transitions x 3-8 reps, or Ring Dips x 6-8 reps @ 2111) Handstand Walk x 30-50 feet (or Nose-to-Wall Shoulder Taps x 16-20 or Handstand Hold x 40-60 seconds) Side Plank Hold x 30-40 seconds each side B. […]

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