Daily Training

 

Tuesday 10.9.2018

“FITNESS” A. Four sets of: Back Squat x 6-8 reps @3011 Rest 45 seconds Supinated Grip Strict Pull-ups x 5-7 reps @2110 Rest 45 seconds V-Ups or Tuck-Ups x 8-12 reps Rest 45 seconds B. Complete as many rounds and reps as possible in 8 minutes of: 8 Single Arm Dumbbell Thrusters Left Arm 8 […]

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Monday 10.8.2018

*Reminder — Holiday Schedule is as follows: Open Gym starting at 7am Classes today are 9am, 12pm, 4:30pm, 5:30pm “FITNESS” & “PERFORMANCE” “FR Team Triathlon 2.0” In teams of three, with one partner working at a time, complete the following: 4000 Meter Ski Erg 4000 Meter Row 8000 Meter Bike Erg “COMPETITION” You can find […]

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Saturday 10.6.2018

“FITNESS” & “PERFORMANCE” Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Strict Handstand Push-Ups (or L-Seated DB Press) 6 Strict Pull-Ups 9 Toes-to-Bar 12 Russian Kettlebell Swings 15 Calorie Row, Ski, or Bike Partner A will do 3 handstand push-ups, Partner B does 6 […]

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Friday 10.5.2018

“FITNESS” A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Barbell Good Morning x 8-10 reps @ 3011 Station 2 – Tempo Push-ups x 10-15 reps @ 1111 Station 3 – Hollow Hold or Rocks x 30-40 seconds Station 4 – Bottom’s Up Kettlebell Carry x 75 feet each arm […]

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Thursday 10.4.2018

“FITNESS” A. Every minute, on the minute, for 12 minutes (3 sets of each): Minute 1 – Front Squat x 8 reps Minute 2 – Single Arm Dumbbell Row x 10 reps Left Arm Minute 3 – Russian Step Ups x 6 reps each leg Minute 4 – Single Arm Dumbbell Row x 10 reps […]

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