5.25.16

FITNESS A. QUALITY 15minutes: Back Squat x 10 reps Dumbbell Bench Press x 10 reps @ 2011 V-Ups x 20 reps B. For time: Row 1000 Meters immediately followed by… Five rounds of: 8 Bar or Ring Dips 10 Toes to Bar 12 Box Jump-Overs or Step-Overs immediately followed by… Run 800 Meters PERFORMANCE A. […]

5.24.16

FITNESS A. QUALITY 15minutes: Seated Shoulder Press x 6 Strict Pull-Ups x 8 20 Russian Kettlebell Swings x 12 B. Complete as many rounds and reps as possible in 10 minutes of: 10 DB Seated Press 10 Pull-Ups 10 DB Hang Power Cleans PERFORMANCE A. Every 3 minutes, for 15 minutes (5 sets): 5 Press […]

WEEKLY SNEAK PEEK 5.23.16 – 5.28.16

MONDAY, MAY 23rd

5.23.16

FITNESS A. Three sets of: Single-Leg Deadlift x 6 reps each leg Nose-to-Wall Handstand Hold x 45 sec Supine Ring Row x 10 B. Complete as many rounds and reps as possible in 15 minutes of: 10 Alternating Single-Arm DB Snatches 20 Overhead Rev Lunges with One DB 150 Single Unders   PERFORMANCE A. Every […]

5.21.16

FITNESS/PERFORMANCE Five sets for max reps of: 60 seconds of Rowing (for calories) 60 seconds of Burpees 60 seconds of Box Jumps (24″/20″) Rest 60 seconds Tackle this in teams of 3-4, one teammate following the preceding on the top of each minute.

5.20.16

FITNESS/PERFORMANCE A. Every minute, on the minute, for 15 minutes (5 sets): Minute 1 – 7-10 Toes to Bar Minute 2 – 10-15 Kettlebell Swings (32/24 kg) Minute 3 – 15-20 Goblet Hold Reverse Lunges – Alternating Legs *same KB for swings and lunges B. MOBILITY (or go play with rope climbs!) COMPETITION REGIONAL 2016 […]

5.19.16

FITNESS/PERFORMANCE A. For max reps: Strict Pronated-Grip Pull-Ups Rest 90 seconds Strict Mixed-Grip Pull-Ups Rest 90 seconds Strict Supinated-Grip Pull-Ups B. For time: Row 1000 Meters 20 Burpees Over the Concept 2 40 Thrusters (45/33 lbs) COMPETITION A. For time: 1,000-m bike 100-ft. handstand walk 10 overhead squats 500-m row 50 burpee box jump overs […]

5.18.16

FITNESS/ PERFORMANCE A. Three sets (12 minutes) of: 30 seconds of Ring Dips or Bar Dips Rest 30 seconds 30 seconds of Toes to Bar Rest 30 seconds 30 seconds of L-Sit Tuc Sit Rest 90 seconds B. Every 5 minutes, for 25 minutes (5 sets) for times: Run 400 Meters 25 Push-Ups COMPETITION A. […]

5.17.16

FITNESS A. Four sets of: Front Squat x 8 reps Turkish Get-Ups x 4 reps (2 each side) B. Three rounds for time of: 30 Wall Ball Shots 20 Burpees 10 Box Jump-Overs PERFORMANCE A. Front Squat *Set 1 – 4 reps @ 65% *Set 2 – 3 reps @ 75% *Set 3 – 2 […]

5.16.16

FITNESS A. Three sets of: Strict Dumbbell Press x 8 reps Supine Ring Rows x 8 reps Prone Plank Hold x 45 seconds Dumbbell Bench Press x 8 reps Strict Supinated-Grip Pull-Ups x 8 reps B. Complete as many rounds and reps as possible in 8 minutes of: 10 Dumbbell Push Press 10 Box Step-Overs […]