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Friday 12.14.2018

“FITNESS” A. Three sets of: Goblet Squat x 4-6 reps @ 32X1 Rest 45 seconds Half-Kneeling Landmine Press x 6-8 reps each arm @21X1 Rest 45 seconds Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0 Rest 45 seconds Reverse Snow Angels x 10-12 reps @ 3131 Rest 45 seconds B. Every 3 minutes, for […]

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Thursday 12.13.2018

“FITNESS” & “PERFORMANCE” In teams of two, complete as many rounds and reps as possible in 30 minutes of: 100-ft Sandbag Carry 10 Pull-ups or Ring Rows 100-ft Suitcase Carry (50 feet each side) 10 Burpees 100-ft Bear Crawl 10 V-Ups or Sit-Ups *This workout will be completed in a “follow-the-leader” fashion: Partner 1 performs a […]

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Wednesday 12.12.2018

“FITNESS” A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Left Leg Bulgarian Split Squat x 8 reps @ 3011 Station 2 – Right Leg Bulgarian Split Squat x 8 reps @ 3011 Station 3 – Front Leaning Rest on Rings x 45 seconds Station 4 – Bottom’s Up Kettlebell […]

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Tuesday 12.11.2018

“FITNESS” A. Every 2 minutes, for 18 minutes (3 sets): Station 1 – Strict Ring Pull-Ups x 8-10 reps @ 21X0 (pull rings as close to the sternum as possible; break up your sets to stay fresh and accumulate 8-10 reps within the 2-minute window) Station 2 – Nose-to-Wall Handstand Hold x 45-60 seconds (if […]

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Monday 12.10.2018

“FITNESS” A. Three sets of: Romanian Deadlift x 6 reps @4011 Rest 45 seconds L-Seated Dumbbell Press x 8 reps @20X1 Rest 45 seconds Waiter’s Squat x 12 reps (6 reps each side) @ 30X1 Rest 45 seconds Plank from Elbows x 40-60 seconds Rest 45 seconds B. For time: 40/30 Calories of Assault Bike […]

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