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Thursday 5.17.2018

*Schedule Reminders: -Thursday (5/17): 5:30pm Class is cancelled (Open Gym instead) – Olympic Lifting is still ON -Saturday (5/19): One class only, @9:00am -Sunday: No Barbell Basics “FITNESS” A. Every 90 seconds, for 18 minutes (3 sets) of: Station 1 – Landmine Press (right) x 8 reps @ 2111 Station 2 – Landmine Press (left) […]

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Wednesday 5.16.2018

“FITNESS” & “PERFORMANCE” A. Five sets of: Back Squat x 5 reps Rest 2-3 minutes These should all be tough, working sets, looking to add 3-5% from what you worked with last week. Your last 2 reps of each set should be challenging. During your rest period, spend some time working on mobilizations/activation for any […]

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Tuesday 5.15.2018

“FITNESS” Every 10 minutes, for 40 minutes (4 sets) for times: 60/45 Calorie Row 6 Stationary Dips 9 Strict Pull-Ups 12 Strict Handstand Push-Ups or L-Seated DB Presses 15 Abmat Sit-ups “PERFORMANCE” Every 10 minutes, for 40 minutes (4 sets) for times: 60/45 Calorie Row 6 Ring Dips 9 Chest-to-Bar Pull-ups 12 Toes to Bar […]

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Monday 5.14.2018

“FITNESS” A. Three sets of: Single Arm Overhead Walking Lunge x 20 steps (switch arms at 10) Rest 60 seconds Supine Ring Rows x 8-10 reps @2111 Rest 60 seconds Banded Good Mornings x 15-20 reps @3011 Rest 60 seconds B. Complete 15, 12, and 9 rep rounds for time of: Dumbbell Ground to Overhead […]

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Saturday 5.12.2018

“FITNESS” & “PERFORMANCE” In teams of three, complete five rounds each for time of: Row 500 Meters 25 Goblet Squats 15 Pull-ups Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/row. Use as much weight as possible on the […]

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