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Saturday 1.12.2019

“FITNESS” & “PERFORMANCE” In teams of two, with only one partner working at any time, complete as many rounds and reps as possible in 25 minutes of: 100 Double Unders 80 Kettlebell Swings 60 Wall Balls 40 Burpees 20 Pull-ups “COMPETITION” Take 10-15 minutes to drill 2-3 gymnastics movements that you need to improve Then… Class Workout […]

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Friday 1.11.2019

“FITNESS” A. Five sets of: Back Squat* *Set 1 – 7 reps *Set 2 – 6 reps *Set 3 – 5 reps *Set 4 – 4 reps *Set 5 – 3 reps Rest 60 seconds Uneven Carry x 150 feet (hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB […]

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Thursday 1.10.2019

“FITNESS” Every minute, on the minute, for 30 minutes (6 sets) of: Minute 1 – 12/8 Calories of Assault Bike Minute 2 – 2 Turkish Get Ups (1 each arm — work heavy here) Minute 3 – 8-10 Supine Ring Rows Minute 4 – 10-12 Alternating Lateral Lunges Minute 5 – 30-Second Nose-to-Wall Handstand Hold […]

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Wednesday 1.9.2018

“FITNESS” A. Three sets of: Romanian Deadlift x 6 reps @4011 (try to increase from loads used on 12.28.2018) Rest 45 seconds Waiter’s Squat x 12 reps (6 reps each side) @ 31X1 Rest 45 seconds Front-Leaning Rest on Rings x 45-60 seconds Rest 45 seconds B. In teams of two, partners alternate rounds to […]

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Tuesday 1.8.2019

“FITNESS” A. Three sets for max reps of: 45 seconds of Rowing (for Calories) Rest 45 seconds 45 seconds of Strict Handstand Push-Ups or Seated Dumbbell Presses Rest 45 seconds 45 seconds of Ski Erg for Calories Rest 45 seconds 45 seconds of Strict Supinated-Grip Pull-Ups Rest 45 seconds B. Complete as many rounds and […]

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