4.29.16

FITNESS A. QUALITY 10min: Station 1 – Romanian Deadlift (with DBs or BB) x 6-8 reps @ 3011 Station 2 – Supine Ring Row x 8-10 reps @ 2111 Station 3 – L-Seated Dumbbell Press x 8 reps @ 2111 B. Five rounds for time of: 5 DB Shoulder to Overhead 10 Burpees Over the […]

4.28.16

FITNESS A. QUALITY 15min: Back Squat x 8 reps @ 3011 Dumbbell Bench Press x 8 reps @ 2011 V-Ups x 20 reps B. Every minute, on the minute, for 15 minutes: Odd Minute: 12 Kettlebell Swings + 6 Goblet Squats Even Minute : 30 seconds of Rowing for Calories (start the row at 15 […]

4.27.16

FITNESS/PERFORMANCE A. Every 4 minutes, for 24 minutes (6 sets), for times: Run 400 Meters 12 Burpee Box Jump-Overs (24″/20″) COMPETITION A. Front Squat *Set 1 – 3 reps @ 75% *Set 2 – 2 reps @ 80% *Set 3 – 1 rep @ 85% *Set 4 – 3 reps @ 80% *Set 5 – […]

4.26.16

FITNESS A. QUALITY 12min: Romanian Deadlift x 8 reps @ 3011 Single-Leg Hip Bridge x 12 reps each side @ 2011 Supine Ring Row x 12 reps @ 2111   B. Five rounds for time of: Run 200 Meters 12 Alternating Single-Arm Dumbbell Snatches PERFORMANCE A. Every minute, on the minute, for 12 minutes: Power […]

4.25.16

FITNESS A. Every four minutes, for 16 minutes (4 sets): Negative Pull-Ups/Ring Rows x 4 reps 30 Seconds of Strict Pull-Ups for Max Reps 20 Walking Lunges with Overhead Plate Carry (45/25 lbs) *score is total # strict pull-ups B. For Time 10 Renegade Rows 20 Calorie Row 30 Kettlebell Swings 400 Meter Run PERFORMANCE […]

WEEKLY SNEAK PEEK 4.25.16 – 4.30.16

MONDAY, APR 25th FITNESS A. Every four minutes, for 16 minutes (4 sets): Negative Pull-Ups/Ring Rows x 4 reps 30 Seconds of Strict Pull-Ups for Max Reps 20 Walking Lunges with Overhead Plate Carry (45/25 lbs) *score is total # strict pull-ups B. For Time 10 Renegade Rows 20 Calorie Row 30 Kettlebell Swings 400 […]

5.15.15

For load: 10-9-8-7-6-5-4-3-2-1 reps of each RX Bench Press (60%) Inverted Ring Row (Feet on a 24/20″ box) ADV Bench Press (50%) Inverted Ring Row (Feet on a 12″ box) BEG Bench Press (40%) Ring Row **alt movements w partner** CHALKING UP FOR CHARITY This Sunday, May 17th, Partner Up and Sign UP, Heats at […]

5.14.15

Eric, tighten up your back!! Retest 2.12.15 For Time: RX Row 1000m 30 Ring Dips 30 Sumo Deadlift High Pull (75/55lbs) 30 Handstand Push-ups 30 Power Snatch 30 Burpees 30 Pull-ups ADV Use 65/45lbs Use assistance bands as needed Pike Push-Ups BEG Row 750m Perform 20 reps Use (45/25lbs) Use assistance bands as needed Pike […]

5.13.15

Alternating EMOM 10 mins: Front Squat 3 reps at 85%) 15 Hollow Rocks 8 min AMRAP: RX 2 Muscle-Ups 4 Push Presses (135/95) 6 Front Rack Lunges ADV 4 MU Progressions or 6 C2B 4 Push Presses (115/75) 6 Front Rack Lunges BEG 6 Assisted Pull-Ups 4 Push Presses (65/35) 6 Front Rack Lunges (Suitcase […]

5.12.15

Strength: Power Clean 5 x 3 AMRAP 12 mins: RX 10 DL (225/155lbs) 10 HR Pushup 30 DU ADV (185/135) Incline Push Up (12″-20″) 15 DU or 90 SU BEG (95/65) Incline Push Up (24″-30″) 60 SU Getting Set in the Deadlift