Sunday 07.28.19

Warm-Up A) 1 Round: 800m Run 400m Row 400m Run 200m Row B) 2 Rounds: 5 Pull-Ups 10 Push-Ups 15 Air Squats 1 Minute Plank Workout Buy-in: 400m Run 40 Ball Slams, 35#/25# 200m Run 20 Broad Jumps Then, 4 Rounds: 15 Calorie Row 15 Bar Dips 15 Burpees 15 Knees-to-Elbows Buy-Out: 400m Run 40 […]

Sunday 07.28.19

Warm-Up A) 1 Round: 800m Run 400m Row 400m Run 200m Row B) 2 Rounds: 5 Pull-Ups 10 Push-Ups 15 Air Squats 1 Minute Plank Workout Buy-in: 400m Run 40 Ball Slams, 35#/25# 200m Run 20 Broad Jumps Then, 4 Rounds: 15 Calorie Row 15 Bar Dips 15 Burpees 15 Knees-to-Elbows Buy-Out: 400m Run 40 […]

Sunday 06.02.19

Warm-Up A) 2 Rounds: 12 Calorie Row 12 Lunges 12 Push-Ups 12 Ring Rows B) EMOM x 6 Odd Minutes: 8 Knee Raises 4 Burpees Even Minutes: 8 Push-Ups 4 Strict Pull-Ups Workout 8 Minute AMRAP: 10 Hand Release Push-Ups, RX+: 10 Bar Dips 10 Calorie Row Then, – 2:00 rest 8 Minute AMRAP: 1 […]

Sunday 06.02.19

Warm-Up A) 2 Rounds: 12 Calorie Row 12 Lunges 12 Push-Ups 12 Ring Rows B) EMOM x 6 Odd Minutes: 8 Knee Raises 4 Burpees Even Minutes: 8 Push-Ups 4 Strict Pull-Ups Workout 8 Minute AMRAP: 10 Hand Release Push-Ups, RX+: 10 Bar Dips 10 Calorie Row Then, – 2:00 rest 8 Minute AMRAP: 1 […]

Sunday 03.10.19

Warm-Up A) 3 Rounds of: 24 Double-Unders 12 Wall Balls 6 Push-Ups B) 3 Rounds: 12 Ball Slams 12 Power Snatches, with an empty bar 12 Overhead Squats 12 Knee Raises Workout (Retest- 10/10/18) “You’re a TEN!” For Time: 10 to 1: Bar Dips Knees to Elbows Box Jumps, 24”/20” Then: 800m Run Then: 10 […]

Sunday 03.10.19

Warm-Up A) 3 Rounds of: 24 Double-Unders 12 Wall Balls 6 Push-Ups B) 3 Rounds: 12 Ball Slams 12 Power Snatches, with an empty bar 12 Overhead Squats 12 Knee Raises Workout (Retest- 10/10/18) “You’re a TEN!” For Time: 10 to 1: Bar Dips Knees to Elbows Box Jumps, 24”/20” Then: 800m Run Then: 10 […]

Saturday 02.16.19

Warm-Up A) 4 Rounds: 250m Row 10 Strict Dumbbell Press, 20lb/10lb 10 GHD Sit-Up Rest 45 Seconds B) 30-24-18: Single-Unders 15-12-9: Wall Balls, 14#/12# Strength Push Press 3 sets x 8 reps Strength Tip Build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable […]

Saturday 02.16.19

Warm-Up A) 4 Rounds: 250m Row 10 Strict Dumbbell Press, 20lb/10lb 10 GHD Sit-Up Rest 45 Seconds B) 30-24-18: Single-Unders 15-12-9: Wall Balls, 14#/12# Strength Push Press 3 sets x 8 reps Strength Tip Build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable […]

Friday 02.01.19

Warm-Up A) Every 3 Minutes x 3 rounds: 20 Single-Unders 20 Double-Unders 10 Dumbbell Power Cleans 10 Knees-to-Elbows B) Every 2 Minutes x 3 rounds: (with an empty barbell) 3 Muscle Snatches, above the knee 3 Squat Snatches, above the knee 3 Squat Snatches, below the knee 3 Overhead Squats Strength Squat Snatch 3 sets […]

Friday 02.01.19

Warm-Up A) Every 3 Minutes x 3 rounds: 20 Single-Unders 20 Double-Unders 10 Dumbbell Power Cleans 10 Knees-to-Elbows B) Every 2 Minutes x 3 rounds: (with an empty barbell) 3 Muscle Snatches, above the knee 3 Squat Snatches, above the knee 3 Squat Snatches, below the knee 3 Overhead Squats Strength Squat Snatch 3 sets […]

Saturday 01.19.19

Warm-Up A) 3 Rounds: 12 Calorie Row 6 Burpee Box Jumps, 20” B) 2 Rounds: 16 Push Press, with dumbbells 16 Ring Rows 16 Windmills, with a light kettlebell Strength Superset A and B then rest 3 minutes. A. Strict Press 4 sets x 5 reps B. Strict Pull-Ups 4 sets x 5 reps Strength […]

Saturday 01.19.19

Warm-Up A) 3 Rounds: 12 Calorie Row 6 Burpee Box Jumps, 20” B) 2 Rounds: 16 Push Press, with dumbbells 16 Ring Rows 16 Windmills, with a light kettlebell Strength Superset A and B then rest 3 minutes. A. Strict Press 4 sets x 5 reps B. Strict Pull-Ups 4 sets x 5 reps Strength […]