Author Archive

 

Friday 1.8.2021

“FITNESS” A. Every minute, on the minute, for 15 minutes (3 sets of each): Station 1 – Left Leg Bulgarian Split Squat x 6-8 reps @ 31X1 Station 2 – Right Leg Bulgarian Split Squat x 6-8 reps @ 31X1 Station 3 – Reverse Snow Angels x 6-8 reps @ 2121 Station 4 – Double-Under […]

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Thursday 1.7.2021

*Olympic Lifting w/Coach BB is BACK — Thursdays @ 5:30pm! “FITNESS” & “PERFORMANCE” Every 90 seconds, for 36 minutes (4 sets) of: Station 1 – Seated Alternating Arm Dumbbell Shoulder Press x 16-20 reps @ 2010 (8-10 each arm) (keep the non-working arm extended overhead supporting the dumbbell while you press with the working arm) […]

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Wednesday 1.6.2021

“FITNESS” & “PERFORMANCE” Complete as many rounds and reps as possible in 24 minutes of: 30/24 Calorie Bike, Ski, or Row 24 Abmat Sit-Ups 18 Alternating Reverse Lunges w/DBs or KBs (RX is 50/35 lb or 24/16 kg) 12 Chest-to-Bar Pull-ups or 9/6 Strict Pull-ups *If there is no space for Pull-ups, perform 12 Alternating […]

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Tuesday 1.5.2021

“FITNESS” A. Three sets of: Deadlift x 8 reps @3111 (build in load if you are able to get all 8 reps with good position) Rest 60 seconds Tempo Push-ups x 8-12 reps @1111 (if using a bench or box, choose a height that allows for at least 8 solid reps) Rest 60 seconds Banded Pallof Hold (or […]

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Monday 1.4.2021

“FITNESS” A. Every minute, on the minute, for 16 minutes: Minute 1 – Barbell or Dumbbell Strict Press x 6-8 reps Minute 2 – Banded Seated Row x 20 reps (if you do not have space on an upright, you can use your feet to anchor the band) Minute 3 – Russian Kettlebell Swings x […]

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