Sunday 12.30.18

Warm-Up A) 12-12-12-12: Knee Raises Air Squat 6-6-6-6: Strict Chin-Up B) 3 Rounds in order: 20 seconds On 10 seconds Off: Dumbbell Push Press Step Ups, 24” Box Row, at a moderate pace 1 Round = all 3 movements completed including rest Workout A) 10 min AMRAP: 10/7 Strict Handstand Push-Ups 2 Rope Climbs 3 […]

Sunday 12.30.18

Warm-Up A) 12-12-12-12: Knee Raises Air Squat 6-6-6-6: Strict Chin-Up B) 3 Rounds in order: 20 seconds On 10 seconds Off: Dumbbell Push Press Step Ups, 24” Box Row, at a moderate pace 1 Round = all 3 movements completed including rest Workout A) 10 min AMRAP: 10/7 Strict Handstand Push-Ups 2 Rope Climbs 3 […]

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, […]

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 10.31.18

Warm-Up A) 2 Rounds: 200m Row 10 High Box Step-Ups B) 15-12-9-6: Wall Balls 30-24-18-12 Sit-Ups Strength Back Squat 3 sets x 5 reps 1 set x 5 reps Objective: build in repetitions of five until a challenging five rep is attained. Only complete one set. Strength Tip Keep your midsection tight and send your […]

Wednesday 10.31.18

Warm-Up A) 2 Rounds: 200m Row 10 High Box Step-Ups B) 15-12-9-6: Wall Balls 30-24-18-12 Sit-Ups Strength Back Squat 3 sets x 5 reps 1 set x 5 reps Objective: build in repetitions of five until a challenging five rep is attained. Only complete one set. Strength Tip Keep your midsection tight and send your […]

Wednesday 08.08.18

Warm-Up A) 4min time cap: 100m Row 10 Lunges 10 Ball Slams, 20# Rest 20sec B) 3 Rounds with an empty bar: 4 Strict Press 4 Lunges, with the bar in the front rack position 2 Split Jerks Strength A) Split Jerk 2 Split Jerks Every Minute On The Minute (EMOM) x 20 Objective: start […]

Wednesday 08.08.18

Warm-Up A) 4min time cap: 100m Row 10 Lunges 10 Ball Slams, 20# Rest 20sec B) 3 Rounds with an empty bar: 4 Strict Press 4 Lunges, with the bar in the front rack position 2 Split Jerks Strength A) Split Jerk 2 Split Jerks Every Minute On The Minute (EMOM) x 20 Objective: start […]

Saturday 07.28.18

Warm-Up 3 rounds of: 1 Wall Walk 4 Push-Up 8 Jumping Lunges – Rest 20 sec 4 Min EMOM: 4 Strict Press 8 Lunges, with a barbell overhead Strength Split Jerk 2 Split Jerks Every Minute On The Minute (EMOM) x 20 min (Compare to 7/7) Objective: start the EMOM with an empty bar, and […]

Saturday 07.28.18

Warm-Up 3 rounds of: 1 Wall Walk 4 Push-Up 8 Jumping Lunges – Rest 20 sec 4 Min EMOM: 4 Strict Press 8 Lunges, with a barbell overhead Strength Split Jerk 2 Split Jerks Every Minute On The Minute (EMOM) x 20 min (Compare to 7/7) Objective: start the EMOM with an empty bar, and […]

Saturday 07.14.18

Warm-Up 2 Rounds: 200m Row 10 Close Grip Push-Ups 10 Ring Rows 10 Step-Ups, on a 20-inch box 2 Rounds: 5 Strict Press, with an empty bar 5 Chin-Ups Strength 3 sets x 5 reps Press Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. […]

Saturday 07.14.18

Warm-Up 2 Rounds: 200m Row 10 Close Grip Push-Ups 10 Ring Rows 10 Step-Ups, on a 20-inch box 2 Rounds: 5 Strict Press, with an empty bar 5 Chin-Ups Strength 3 sets x 5 reps Press Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. […]