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Wednesday 11.18.2020

“FITNESS” A. Every 90 seconds, for 18 minutes (3 sets): Station 1 – Dumbbell Suitcase Lateral Box Walk-Overs x 8-10 reps (hold two DBs as you complete these walk-overs, keeping your torso as upright as possible) Station 2 – 
Half Wall Climb Hold x 30-40 seconds (walk your feet up the wall until you are […]

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Tuesday 11.17.2020

*Programming Note: The two options for today’s Part B don’t necessarily fall under “Fitness” or “Performance,” so choose whichever one feels more appropriate for you today! “FITNESS” A. Every minute, on the minute, for 15 minutes (3 sets of each): Minute 1 – Half-Kneeling Arnold Press (Left) x 6-8 reps @ 21X1 Minute 2 – […]

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Monday 11.16.2020

“FITNESS” A. Three sets of: Tempo Back Squat, Goblet Squat, or KB Front Squat x 6 reps @33X1* Rest 60 seconds Single Arm Dumbbell Row x 8-10 reps each arm @2111 Rest 60 seconds Plank Hold x 45-60 seconds Rest 60 seconds *Goal is to use the same weights you did on 11.2.2020 (if you […]

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Saturday 11.14.2020

“FITNESS” & “PERFORMANCE” In teams of two, partners will alternate whole rounds to complete… A. As many rounds and reps as possible in 8 minutes of: 12 Wall Balls 8 Toes to Bar (or V-Ups) Rest 4 minutes, and then… B. As many rounds and reps as possible in 8 minutes of: 12 Kettlebell Swings […]

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Friday 11.13.2020

“FITNESS” A. Three sets of: Glute Bridge Dumbbell Floor Press x 8-10 reps @ 3011 Rest 30 seconds Supine Ring Rows (or Dumbbell Plank Rows) x 10-12 reps @ 2011 Rest 30 seconds Hollow Hold/Rock x 30-40 seconds Rest 30 seconds Band Pull-Aparts x 12-15 reps @ 2111 Rest 30 seconds B. Every 4 minutes, […]

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