Daily Training

 

Monday 6.26.2017

“FITNESS” A. Four sets of: Deadlift x 6-8 reps @ 3011 Rest 45 seconds Dumbbell Russian Step-Ups x 6-8 reps each leg Rest 45 seconds Push-Ups x 10-15 reps @ 2011 Rest 45 seconds B. Every 3 minutes, for 15 minutes (5 sets): 3 Burpees 120-ft Medball Shuttle Sprint (60ft down and back) 12/9 Calorie […]

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Saturday 6.24.2017

“FITNESS” & “PERFORMANCE” In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 20 minutes of: 20 Power Cleans (135/95 lb) 20 Toes to Bar 200 Meter Run Partners can divide the Power Cleans and Toes to Bar however they would like, but must complete […]

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Friday 6.23.2017

“FITNESS” A. Four sets of: Dumbbell Bench Press x 8-10 reps @ 20X1 Rest 45 seconds Kettlebell Swings x 16-20 reps Rest 45 seconds Hollow Hold/Rock x 30-40 seconds (accumulated) Rest 90 seconds B. For time: 40 Air Squats 20 Push Presses (Barbell or Dumbbells) 30 Air Squats 15 Push Presses 20 Air Squats 10 Push Presses 10 Air […]

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Thursday 6.22.2017

“FITNESS” & “PERFORMANCE” A. Complete as many rounds and reps as possible in 6 minutes of: 12/9 Calorie Assault Bike 60ft Dual KB Front-Rack Carry (heavy) Rest 4 minutes, then… B. Complete as many rounds and reps as possible in 6 minutes of: 200 Meter Row 8 Burpees Over the Erg Rest 4 minutes, then… […]

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Wednesday 6.21.2017

“FITNESS” A. Three sets of: Back Squat x 4-6 reps @3011 Rest 45 seconds Chin-Over-Bar Hold x 15-30 seconds Rest 45 seconds Walking Lunges w/DBs x 16 steps @1010 Rest 45 seconds DB Plank Rows x 8-10 reps each side Rest 45 seconds *Aim to go up in weight from last week on both the […]

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