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Saturday 12.8.2018

*Reminder: This Sunday (10am) is our Holiday Brunch. Also, we are currently accepting donations for Amos House — please check out the sign by the Christmas Tree, or see the related posts in our members-only Facebook Group. “FITNESS” & “PERFORMANCE” A. In teams of two, with only one partner working at a time, alternate full rounds […]

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Friday 12.7.2018

*Reminder: This Sunday (10am) is our Holiday Brunch. Also, we are currently accepting donations for Amos House — please check out the sign by the Christmas Tree, or see the related posts in our members-only Facebook Group. “FITNESS” & “PERFORMANCE” A. Four sets of: Seated Barbell Strict Press x 6 reps @20X1 Rest 45 seconds Supine […]

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Thursday 12.6.2018

“FITNESS” A. Four sets of: Deadlift x 4-6 reps @ 20X1 Rest 45 seconds Single Arm Front Rack Carry x 75 feet each side Rest 45 seconds Side Plank x 30 seconds each side Rest 45 seconds B. Four sets for max reps/calories: 30 seconds of Assault Bike (for calories) Rest 30 seconds 30 seconds […]

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Wednesday 12.5.2018

“FITNESS” A. Every minute, on the minute, for 16 minutes (4 sets of each): Minute 1 – Turkish Get Up x 1 rep each arm Minute 2 – Lateral Box Step Up x 6-8 reps Left Leg Minute 3 – Tempo Push-ups x 8-12 reps @1111 Minute 4 – Lateral Box Step Up x 6-8 reps Right […]

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Tuesday 12.4.2018

“FITNESS” Every 4 minutes, for 32 minutes (8 sets): Row 200/150 Meters 12 Jumping Lunges 9 Burpees 4-6 Strict Pull-ups “PERFORMANCE” Every 4 minutes, for 32 minutes (8 sets): Row 200/150 Meters 9 Burpees 12 Pull-ups 30 Double Unders “COMPETITION” Same as Performance. “ENDURANCE” 750m Row @85-90% Rest 3 minutes x 3 sets + 500 […]

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