Author Archive

 

Wednesday 1.20.2021

“FITNESS” A. Three sets of: Kettlebell Windmills x 3-4 each side @4011 Rest 30 seconds Banded Face Pulls x 10-12 reps @2111 Rest 30 seconds Strict Toes to Bar or Hanging Leg Raises x 6-10 reps @2110 Rest 30 seconds B. Complete as many rounds and reps as possible in 4 minutes of: 8/6 Calorie […]

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Tuesday 1.19.2021

“FITNESS” A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Back Squat or Goblet Squat x 10 reps @ 30X1 Station 2 – Single Leg Hip Thrust x 6-8/side @2011 (elevate shoulders on a box or bench if able) Station 3 – Single-Arm Dumbbell Row (Left) x 8-10 reps @ […]

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Monday 1.18.2021

*Holiday Schedule: No 6am or 6:30pm Classes today! “FITNESS” & “PERFORMANCE” “MLK” In teams of two, with one partner working at a time, complete 11 rounds for time of: 19 Power Cleans (115/75 lb) 29 Air Squats 19 Push Presses (115/75 lb) 68 Double-Unders (or 13 Calorie Row, Ski, or Bike) Time cap: 34 minutes […]

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Saturday 1.16.2021

“FITNESS” & “PERFORMANCE” Complete as many rounds and reps as possible in 6 minutes of: 150 Meter Row or Ski 12 Wall Balls (20/14 lbs) Rest 4 minutes, and when the running clock hits 10:00… Complete as many rounds and reps as possible in 6 minutes of: 6 Chest-to-Bar Pull-ups (scale to Jumping Pull-ups) 12 […]

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Friday 1.15.2021

“FITNESS” Every 90 seconds, for 36 minutes (4 sets) of: Station 1 – Deadlift x 6 reps @ 3111 (open your hands at the bottom of each rep; try to build from last week’s sets) Station 2 – Hand-Release Push-ups x Max Reps in 60 seconds Station 3 – Prone W-to-Y Press x 8 reps […]

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