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Friday 1.19.2018

“FITNESS” A. Three sets of: Snatch Grip Romanian Deadlift x 6-8 reps @ 3111 Rest 45 seconds Waiter’s Squats x 6-8 reps each side @3011 Rest 45 seconds Single Arm DB Row x 8-12 reps each arm @2011 Rest 45 seconds B. Every 3 minutes, for 18 minutes (6 sets): 3 Dumbbell Thrusters 9/6 Calorie Assault […]

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Thursday 1.18.2018

“FITNESS” A. Every minute, on the minute, for 15 minutes (5 sets of each): Minute 1 – Push Press x 6 reps (add weight if you get all 6 reps) Minute 2 – Tall Box Jumps x 3-5 reps (challenge yourself here…safely) Minute 3 – Band Pull-Aparts x 8-12 reps B. In teams of two, […]

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Wednesday 1.17.2018

“FITNESS” A. Four sets of: Front Squat x 6-8 reps @ 20X1 Rest 60 seconds Strict or Box-Assisted Pull-ups x 5-7 reps @2111 Rest 60 seconds Elbows to High Plank x 8-12 reps Rest 60 seconds B. Complete as many rounds and reps as possible in 6 minutes of: 12 Wall Balls 9 Burpees “PERFORMANCE” […]

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Tuesday 1.16.2018

“FITNESS” & “PERFORMANCE” A. Three sets, not for time, of: Turkish Get Ups x 1-2 reps each arm Alternating Pistols x 3-5 reps each leg Double Unders x 40-60 reps (or 40-60 seconds of practice) B. Three sets of: 60 seconds of Max Distance Sandbag Carry Rest 60 seconds 60 seconds of Hollow Body Hold Rest […]

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Monday 1.15.2018

*Holiday Schedule for Monday (1/15): No 6am or 7am Classes! “FITNESS” A. Four sets of: Single Arm KB or DB Press x 4-6 reps each arm @2111 Rest 45 seconds Kettlebell Swings x 15-20 reps Rest 45 seconds Single Arm KB Front Rack Walking Lunge x 18-20 steps @ 1010 (switch arms halfway) Rest 45 […]

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