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Wednesday 11.14.2018

“FITNESS” A. Four sets of: Back Squat x 4-6 reps @ 30X1 Rest 60 seconds Single-Arm Dumbbell Row x 6-8 reps each @ 21X0 Rest 60 seconds Supine Leg Lowering x 8-10 reps @ 3011 (lower back remains in contact with the floor) Rest 60 seconds B. Every 3 minutes, for 15 minutes: 150 Meter […]

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Tuesday 11.13.2018

“FITNESS” A. Every 90 seconds, for 15 minutes (5 sets of each): Station 1 – Single Arm Dumbbell Press (or Landmine Press) x 6 reps each arm @21X1 Station 2 – Jump Rope/Double Under Practice x 45 seconds B. Complete as many rounds and reps as possible in 15 minutes of: 20/15 Calorie Assault Bike […]

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Monday 11.12.2018

*Veteran’s Day Schedule: Classes: 7am, 9am, 12pm, 4:30pm Open Gym: 8-9am; 3:30-4:30pm; 5:30-7:30pm “FITNESS,” “PERFORMANCE,” & “COMPETITION” The Three Wise Men Tribute “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (135/95 lb) 10 Burpees Over the Barbell Rest 2 minutes, and then… “Ben” Complete as many […]

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Saturday 11.10.2018

“FITNESS” & “PERFORMANCE” Five sets for max reps/cals of: 30 seconds of Air Squats Rest 30 seconds 30 seconds of Ski Erg Rest 30 seconds 30 seconds of Double Unders Rest 30 seconds 30 seconds of Bike Erg Rest 30 seconds 30 seconds of Hollow Hold Rest 90 seconds “COMPETITION” Same as Performance “ENDURANCE” 1 […]

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Friday 11.9.2018

“FITNESS” & “PERFORMANCE” A. Three sets, not for time of (12 minute cap): Kipping or Chest-to-Bar Pull-ups x 6-12 reps (work on efficient kipping or butterfly technique here) -OR- Strict Pull-ups x 6-8 reps Turkish Get Up x 1 rep each arm (slow and controlled) Band Pull-Aparts x 12-15 reps B. Four sets of: Bench […]

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