Thursday 11.08.18

Warm-Up A) Every 3 Minutes for 12 minutes: 200m Run 15 Knees-to-Elbows 10 High Box Step-Ups, 30”/24” (5 each leg) B) 2 Rounds with an empty bar: 6 Back Squats 6 Lunges 24 Double-Unders Strength Back Squat 3 sets x 8 reps 1 set x 8 reps Objective: build in repetitions of 8 until a […]

Thursday 11.08.18

Warm-Up A) Every 3 Minutes for 12 minutes: 200m Run 15 Knees-to-Elbows 10 High Box Step-Ups, 30”/24” (5 each leg) B) 2 Rounds with an empty bar: 6 Back Squats 6 Lunges 24 Double-Unders Strength Back Squat 3 sets x 8 reps 1 set x 8 reps Objective: build in repetitions of 8 until a […]

Friday 10.12.18

Warm-Up A) 4 rounds of: 12 Strict Dumbbell Press, 20lb/10lb 12 Kipping Ring Dips – Rest 30 sec 6 Box Jumps, 30”/24” 30yd Sprint – Rest 90 sec B) 2 Rounds: 14 Seconds Handstand Hold 14 Seconds Bar Hang Strength Press 5 sets x 3 reps 2 sets x 3 reps at 90% of heaviest […]

Friday 10.12.18

Warm-Up A) 4 rounds of: 12 Strict Dumbbell Press, 20lb/10lb 12 Kipping Ring Dips – Rest 30 sec 6 Box Jumps, 30”/24” 30yd Sprint – Rest 90 sec B) 2 Rounds: 14 Seconds Handstand Hold 14 Seconds Bar Hang Strength Press 5 sets x 3 reps 2 sets x 3 reps at 90% of heaviest […]

Saturday 09.15.18

Warm-Up A) 4 Rounds of: 200m Run – Rest 60 seconds 200m Row B) 2 Rounds: 6 Burpees 12 Lunges 24 Russian Kettlebell Swings, 44#/35# Strength Front Squat 3 sets x 3 reps 4 sets x 3 reps Objective: build to a weight that can be repeated 4 times. Rest 3 minutes between sets. Strength […]

Saturday 09.15.18

Warm-Up A) 4 Rounds of: 200m Run – Rest 60 seconds 200m Row B) 2 Rounds: 6 Burpees 12 Lunges 24 Russian Kettlebell Swings, 44#/35# Strength Front Squat 3 sets x 3 reps 4 sets x 3 reps Objective: build to a weight that can be repeated 4 times. Rest 3 minutes between sets. Strength […]

Saturday 08.04.18

Warm-Up A) 20m Bear Crawl 20 Jumping Jacks 10 Hand-Release Push-Ups B) 3 Rounds with an empty bar: 10 Bench Presses 10 Step-Ups, on a 20inch box 30 seconds Plank Hold, in push up position Strength Bench Press 3 sets x 5 reps Objective: find a weight that is moderately challenging to build off of […]

Saturday 08.04.18

Warm-Up A) 20m Bear Crawl 20 Jumping Jacks 10 Hand-Release Push-Ups B) 3 Rounds with an empty bar: 10 Bench Presses 10 Step-Ups, on a 20inch box 30 seconds Plank Hold, in push up position Strength Bench Press 3 sets x 5 reps Objective: find a weight that is moderately challenging to build off of […]

Thursday 06.21.18

Warm-Up A) 3 Rounds: 30 sec Side Plank Hold RT 15 sec rest 30 sec Side Plank Hold LT 15 sec rest *Use the 15 sec rest at the end of round 3 as a transition into section B B) 5min AMRAP: 7 Burpees 14 Walking Lunges 20yd Sprint Strength Strict Press A) 2 sets […]

Thursday 06.21.18

Warm-Up A) 3 Rounds: 30 sec Side Plank Hold RT 15 sec rest 30 sec Side Plank Hold LT 15 sec rest *Use the 15 sec rest at the end of round 3 as a transition into section B B) 5min AMRAP: 7 Burpees 14 Walking Lunges 20yd Sprint Strength Strict Press A) 2 sets […]

Monday 06.04.18

Warm-Up A) 3 min AMRAP: 6 Kettlebell Swings, 35lb/26lb 6 Push-Ups 20yd Bear Crawl *Rest 1 min between sections A and B B) 4 min AMRAP: 40yd Sprint 3 Handstand Push-Ups 6 Ball Slams, 20lb/10lb *Sub ball slam with jumping air squat Strength Bench Press A) 2 sets x 6 reps @ 70% of 1 […]

Monday 06.04.18

Warm-Up A) 3 min AMRAP: 6 Kettlebell Swings, 35lb/26lb 6 Push-Ups 20yd Bear Crawl *Rest 1 min between sections A and B B) 4 min AMRAP: 40yd Sprint 3 Handstand Push-Ups 6 Ball Slams, 20lb/10lb *Sub ball slam with jumping air squat Strength Bench Press A) 2 sets x 6 reps @ 70% of 1 […]