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Monday 3.18.2019

“FITNESS” A. Three sets of: Filly Carry x 75 feet each side Rest 45 seconds Half-Kneeling Banded Face-Pulls x 8-10 reps each side Rest 45 seconds Flutter Kicks x 20-30 seconds (if these are easy for you, hold two DBs or KBs in a lockout during the movement) Rest 45 seconds B. Every 5 minutes, for 25 […]

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Saturday 3.16.2019

“FITNESS” & “PERFORMANCE” In teams of two, with only one parner working at a time, complete as many rounds and reps as possible in 25 minutes of: 50 Box Jump-Overs (or Step-Overs) (24/20″) 50 Pull-ups 50 Walking Lunges w/DBs or KBs in Farmer’s Carry 50 Calorie Row “COMPETITION” Four rounds of: Front-Rack Yoke Walk x […]

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Friday 3.15.2019

“FITNESS” & “PERFORMANCE” A. Three sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 60 seconds Single Arm Dumbbell Press x 8-10 reps each arm Rest 60 seconds Front-Leaning Rest on Rings x 40-60 seconds Rest 60 seconds B. Partners alternate whole rounds to complete as many rounds and reps as possible in 15 […]

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Thursday 3.14.2019

“FITNESS” & “PERFORMANCE” A. Every minute, on the minute, for 12 minutes (3 sets of each): Minute 1 – Wall Climbs x 2-4 reps Minute 2 – Chin-Over Bar Hold x 20-30 seconds Minute 3 – Arch to Hollow Rolls x 3-5 reps each direction Minute 4 – Double Unders x 30-40 reps (or 40 […]

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Wednesday 3.13.2019

“FITNESS” A. Three sets of: Front Squat x 6 reps @ 3011 Rest 45 seconds Single Arm Dumbbell Row x 8 reps each side @ 2111 Rest 45 seconds Single Leg Hip Bridge x 10 reps each leg @ 2011 Rest 45 seconds Elbows to High Plank x 12-16 reps Rest 45 seconds B. Complete […]

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