Call Us:401-450-9264
“FITNESS” A. Three sets of: Half-Kneeling Landmine Press x 6-8 reps each arm @2011 Rest 45 seconds Kettlebell Good Morning (Goat-Bag Swing) x 8-10 reps @3011 Rest 45 seconds Supine Ring Rows x 10-12 reps @2111 Rest 45 seconds Hollow Hold x 30-40 seconds Rest 45 seconds B. Complete 10, 8, 6, 4, and 2 […]
“FITNESS” & “PERFORMANCE” In teams of two, complete as many rounds and reps as possible in 30 minutes of: Run 400 Meters 5 Pull-Ups 10 Push-Ups 15 Air Squats Both partners will be working simultaneously — one outside, and one inside. While one partner runs, the partner inside the gym should be working through as […]
“FITNESS” & “PERFORMANCE” A. Three sets of: Sumo Deadlift x 8 reps @ 21X1 Rest 60-90 seconds Front-Leaning Rest on Rings x 45-60 seconds Rest 60-90 seconds *Take enough time to warm-up and build so that all three sets of Sumo Deadlifts are heavy and challenging. B. In teams of three, complete as many rounds […]
“FITNESS” & “PERFORMANCE” A. Every 2 minutes, for 12 minutes (2 sets), rotate through the following stations: Station 1 – Rope Climb Technique Work – no more than 4 ascents (if you don’t have rope climbs, work on Strict Pull-ups or L-Pull-ups) Station 2 – Handstand Hold Work (use partner assists or the wall to […]
“FITNESS” A. Three sets of: Wall Sit x 30-45 seconds Rest 15 seconds Goblet Squat x 15 reps @ 20X1 Rest 60 seconds Single-Arm Dumbbell Row x 8-10 reps each side @ 2111 Rest 60 seconds B. Three rounds for time: 400 Meter Run 15 Thrusters (Barbell or Dumbbells) “PERFORMANCE” A. Front Squat *Set 1 […]
