Blog Latest posts from the blog

“FITNESS” A. Three sets of: Romanian Deadlift x 6 reps @ 3111 Rest 45 seconds Single Arm Overhead Carry x 75ft/side Rest 45 seconds Single Arm Dumbbell Row x 8-10 reps/side @2111 Rest 45 seconds Front-Leaning Rest on Rings x 40-60 seconds Rest 45 seconds B. For time: 400 Meter Run 40 Kettlebell Swings 40 […]

“FITNESS” & “PERFORMANCE” In teams of two, partners will alternate tasks to complete as many rounds and reps as possible in 30 minutes of: 20/15 Calories of Assault Bike or 25/20 Calories Concept 2 Bike Erg 20 Alternating Dumbbell Snatches (50/35 lb) 20 Pull-ups 20 Wall Balls (20/14 lb) 20 Box Jumps (24″/20″) “ENDURANCE” (via […]

“FITNESS” & “PERFORMANCE” A. Three sets of: Turkish Get Up x 2 reps each arm Rest 60 seconds Supinated Grip Strict Pull-ups x 6 reps @21X0 tempo (add weight if able to make these challenging; alternatively, perform negative-only Pull-ups @51A1 tempo) Rest 60 seconds Pistols or Pistol Progressions x 8 reps each leg Rest 60 […]

“FITNESS” Every 5 minutes, for 30 minutes (6 sets) for times: 400 Meter Run 18 Kettlebell Swings 6 Ring or Stationary Dips Use the heaviest Kettlebell you can handle for 18 unbroken reps. Note times to complete each set. “PERFORMANCE” Every 5 minutes, for 30 minutes (6 sets) for max load: 400 Meter Run 3 […]

“FITNESS” A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Back Squat x 8 reps (try to increase loads from last week) Station 2 – Strict Toes to Bar or Hanging Leg Raise x 6-8 reps @ 2111 Station 3 – Single Leg Hip Bridge x 8-10 reps/side @ 2011 […]