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“FITNESS” & “PERFORMANCE” Three sets for max reps of: 60 seconds of Wall Balls (20/14 lbs) 60 seconds of Alternating Dumbbell Snatches (50/35 lb) 60 seconds of Burpee Box Jump-Overs 60 seconds of Goblet Walking Lunges w/DB (50/35 lb) 60 seconds of Row, Ski, or Bike (for Calories) Rest 3 minutes “BURN” A. Three sets […]
“FITNESS” A. Every 90 seconds, for 18 minutes (4 sets) of: Station 1 – Barbell Hip Thrust x 8-10 reps @ 2112 Station 2 – Strict Pull-ups x 6-8 reps (accumulated) @2110 Station 3 – Side Plank or Kettlebell Side Plank Hold x 20-30 seconds each side B. Complete 42, 30, and 18 rep rounds […]
“FITNESS” A. Every 90 seconds, for 18 minutes (3 sets each) of: Station 1 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps @ 30X1 (place front foot on plates approximately 2-4″ higher than back foot) Station 2 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps @ 30X1 Station 3 – Wall […]
“FITNESS” & “PERFORMANCE” A. Every 3 minutes, for 12 minutes (4 sets): Bench Press x 6-8 reps @ 20X1 Use your rest periods to perform 8-12 Banded Face Pulls, then work on any lower body mobilizations you may need to prioritize. B. Every minute, on the minute, for 20 minutes (5 sets): Minute 1 — […]
“FITNESS” & “PERFORMANCE” Every 6 minutes, for 30 minutes (5 sets) for times: 20/15 Calorie Echo Bike or 25/20 Calorie Concept 2 Bike Erg 15 Burpees 400 Meter Run *If you cannot finish your first sets under 4:30, scale the Run to 300 Meters Rest until the running clock reaches 30:00, and then… For time: […]
