Daily Training

 

Saturday 5.27.2017

**Holiday Weekend Schedule** Saturday, 5/27: One Class Only (9:30am) Sunday, 5/28: Barbell Basics @9am; Open Gym 10am-12pm Monday, 5/29: Memorial Day Murph – Heats start at 9am and 9:30am *As always, please register for classes via Zen Planner. “FITNESS” & “PERFORMANCE” In teams of two, with one person working at a time, complete: 50 Power […]

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Friday 5.26.2017

“FITNESS” A. Four sets of: Turkish Get Ups x 2-3 reps each arm Rest 30 seconds Supine Ring Rows x 8-10 reps @2111 Rest 30 seconds Tall Box Jumps x 4-6 reps (challenge yourself on the height here; jump up and step or climb back down) Rest 30 seconds Farmer’s Carry x 200 feet (as […]

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Thursday 5.25.2017

“FITNESS” & “PERFORMANCE” A. Every 2 minutes, for 16 minutes (8 sets): Strict Shoulder Press x 2-3 reps Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+ B. Every minute, on the minute, for 18 minutes (6 sets of each): Minute 1 – Toes to Bar x 8-12 reps Minute […]

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Wednesday 5.24.2017

“FITNESS” A. Three sets of: Back Squat x 6-8 reps @ 30X1 (look to improve from last week’s sets) Rest 45 seconds Single-Arm Dumbbell Row x 8-10 reps @ 2020 Rest 45 seconds Lateral Lunges x 12-6 reps Rest 45 seconds Plank from Elbows x 45-60 seconds Rest 45 seconds B. In teams of three, […]

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Tuesday 5.23.2017

“FITNESS” & “PERFORMANCE” Against a 4-minute running clock, perform the following for max reps: Run 600 Meters Alternating Dumbbell Snatches x max reps (50/35 lb) Rest exactly 4 minutes, and then . . . Complete as many rounds and reps as possible in 4 minutes of: 10 Box Jumps (24″/20″) 10 Pull-Ups (or Ring Rows) […]

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