Sunday 12.23.18

Warm-Up A) 10-10-10-10: V-Ups Air Squat 5-5-5-5: Strict Chin-Up Ring Push-Ups B) 3 Rounds in order: 20 seconds on/10 seconds off: Hang Power Snatch, with an empty bar Step Ups, 24” Box Single-Unders 1 Round = all 3 movements completed including rest Workout Capacity: 00:00- 10:00 4 Rounds: 4/2 Muscle-Ups 8 Toes-to-Bar 12 Wall Balls, […]

Wednesday 12.19.18

Warm-Up A) 3 Rounds: 100m Row 100m Run 50 Single-Unders B) 2 Rounds: 5 Strict Pull-Ups 10 Lunges 15 Sit-Ups Strength Paused Deadlift 5 sets x 5 reps Strength Tip Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth set is […]

Wednesday 12.19.18

Warm-Up A) 3 Rounds: 100m Row 100m Run 50 Single-Unders B) 2 Rounds: 5 Strict Pull-Ups 10 Lunges 15 Sit-Ups Strength Paused Deadlift 5 sets x 5 reps Strength Tip Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth set is […]

Friday 12.07.18

Warm-Up A) 3 Rounds: 10m Butt Kicker 10m High Knee 10m Broad Jump 200m Row B)60-40-20: Single Unders 6-4-2: Burpee Box Jumps, 24”/20” Strength Deadlift 1 set x 8 reps Objective: this is a deload for the lift. Athletes will build to one heavy set of 8 repetitions with no back off sets. Athletes will […]

Friday 12.07.18

Warm-Up A) 3 Rounds: 10m Butt Kicker 10m High Knee 10m Broad Jump 200m Row B)60-40-20: Single Unders 6-4-2: Burpee Box Jumps, 24”/20” Strength Deadlift 1 set x 8 reps Objective: this is a deload for the lift. Athletes will build to one heavy set of 8 repetitions with no back off sets. Athletes will […]

Tuesday 11.13.18

Warm-Up A) 1 Round: 400m Row 10 Wall Balls (Light) 300m Row 10 Wall Balls 200m Row 10 Wall Balls 100m Row 10 Wall Balls B) 30-20-10: Double-Unders Sit-Ups Strength Back Squat 3 sets x 8 reps 2 sets x 8 reps Objective: build in repetitions of 8 until a challenging 8 rep is attained. […]

Tuesday 11.13.18

Warm-Up A) 1 Round: 400m Row 10 Wall Balls (Light) 300m Row 10 Wall Balls 200m Row 10 Wall Balls 100m Row 10 Wall Balls B) 30-20-10: Double-Unders Sit-Ups Strength Back Squat 3 sets x 8 reps 2 sets x 8 reps Objective: build in repetitions of 8 until a challenging 8 rep is attained. […]

Sunday 11.04.18

Warm-Up A) Every 4 Minutes for 12 minutes: 10 Dumbbell Snatch, 35#/25# 10 Calorie Row 200m Run B) 2 Rounds: 10 Jumping Pull-Ups 20 Air Squats 30 Sec Plank Workout “Buy in to Buy the Win” Buy In: 2 Rounds: 15 Power Snatches 75#/55# 15 Burpees Then: 800m Run 60 Wall Balls, 20#/14# 40 Calorie […]

Sunday 11.04.18

Warm-Up A) Every 4 Minutes for 12 minutes: 10 Dumbbell Snatch, 35#/25# 10 Calorie Row 200m Run B) 2 Rounds: 10 Jumping Pull-Ups 20 Air Squats 30 Sec Plank Workout “Buy in to Buy the Win” Buy In: 2 Rounds: 15 Power Snatches 75#/55# 15 Burpees Then: 800m Run 60 Wall Balls, 20#/14# 40 Calorie […]

Sunday 10.28.18

Warm-Up A) 3 Rounds: 200m Row 10 Shoulder Rolls, with a PVC pipe 5 Overhead Squats, with a PVC pipe B) 3 Rounds with an empty bar: 5 Muscle Snatches, below the knee 5 Muscle Snatches, mid shin 5 Overhead Squats 10m High Knees 10m Butt Kickers 10m Bear Crawl – Rest 20 seconds Workout […]

Sunday 10.28.18

Warm-Up A) 3 Rounds: 200m Row 10 Shoulder Rolls, with a PVC pipe 5 Overhead Squats, with a PVC pipe B) 3 Rounds with an empty bar: 5 Muscle Snatches, below the knee 5 Muscle Snatches, mid shin 5 Overhead Squats 10m High Knees 10m Butt Kickers 10m Bear Crawl – Rest 20 seconds Workout […]

Sunday 10.14.18

Warm-Up A) Every 4 Minutes for 3 Rounds: 200m Run 8 Dumbbell Snatch, Left, 35#/25# 8 Dumbbell Snatch, Right, 35#/25# 20 Sit-Ups B)2 Rounds: 10 Step-Ups on box, 24” 10m Bear Crawl Workout “E-40 Rep” For Time: 1600m Run 40 Burpees 800m Run 40 Alternating Dumbbell Snatches, 50#/35# 400m Run 40 Box Jumps, 24″/20″ 200m […]