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“FITNESS” & “PERFORMANCE” Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – 150-ft Sandbag Carry Station 2 – 20/15 Calorie Bike Erg Station 3 – 4-6 Burpee Bar Muscle-Ups or 6-8 Burpee Pull-ups Station 4 – 200/150 Meter Ski Erg For each station, pick a distance or scaling option that will […]
“FITNESS” A. Three sets of: Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111 Rest 45 seconds Single Arm Front Rack KB Carry x 75ft each side Rest 45 seconds Bulgarian Goat Bag Swings x 10 reps @ 3011 Rest 45 seconds Prone Plank Hold x 40-60 seconds Rest 45 seconds B. For time: 50 […]
“FITNESS” A. Every minute, on the minute, for 15 minutes (3 sets of each): Staiton 1 – Front Squat or Goblet Squat x 6 reps @ 32X1 Station 2 – Half Turkish Get Up (Left) x 3-4 reps Station 3 – Half Turkish Get Up (Right) x 3-4 reps Station 4 – Side Plank (Left) […]
“FITNESS” & “PERFORMANCE” A. Take 10-12 minutes (2-3 tough working sets) to establish today’s 10-RM Bench Press. *Use your rest periods to complete Banded Face Pulls, or other scapular activation drills. B. Complete as many rounds and reps as possible in 12 minutes of: 12 Single Arm Dumbbell Push Presses (6 each arm — 50/35 […]
“FITNESS” & “PERFORMANCE” A. In teams of three, with one partner working at a time, complete as many rounds and reps as possible in 10 minutes of: 5 Pull-ups (Advanced: Chest-to-Bar) 10 Burpees Rest 3 minutes, then… B. In teams of three, with one partner working at a time, complete as many rounds and reps […]
