Thursday 11.29.18

Warm-Up A) 4 Rounds: 20 seconds on/10 seconds off, alternating stations: Seated Dumbbell Press, 25#/15# American Kettlebell Swings, 35#/25# Wall Climb B) 1 Round: 12 Box Step-Ups, 24”/20” 4 Pull-Ups 8 Box Step-Ups, 24”/20” 4 Pull-Ups 4 Box Step-Ups, 24”/20” 4 Pull-Ups Strength Press 3 sets x 8 reps 4 sets x 8 reps Objective: […]

Thursday 11.29.18

Warm-Up A) 4 Rounds: 20 seconds on/10 seconds off, alternating stations: Seated Dumbbell Press, 25#/15# American Kettlebell Swings, 35#/25# Wall Climb B) 1 Round: 12 Box Step-Ups, 24”/20” 4 Pull-Ups 8 Box Step-Ups, 24”/20” 4 Pull-Ups 4 Box Step-Ups, 24”/20” 4 Pull-Ups Strength Press 3 sets x 8 reps 4 sets x 8 reps Objective: […]

Sunday 09.02.18

Warm-Up A) 4 Rounds: 200m Run 10 Front Squats, with an empty bar 10 Press, with an empty bar B) EMOM x 4: 1 Wall Climb 10 Strict Pull-Ups Workout “Crazy Eights” With a Partner complete the following: 8 Rounds For Time: 8 Thrusters, 75#/55# 8 Chest-to-Bar Pull-Ups 8 Lateral Burpees Over The Bar Then: […]

Sunday 09.02.18

Warm-Up A) 4 Rounds: 200m Run 10 Front Squats, with an empty bar 10 Press, with an empty bar B) EMOM x 4: 1 Wall Climb 10 Strict Pull-Ups Workout “Crazy Eights” With a Partner complete the following: 8 Rounds For Time: 8 Thrusters, 75#/55# 8 Chest-to-Bar Pull-Ups 8 Lateral Burpees Over The Bar Then: […]

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 07.07.18

Warm-Up 3 rounds of: 1 Wall Walk 4 Push-Ups 6 Knees-to-Elbows 20 sec Rest 4 min EMOM: 4 Strict Press 8 Lunges, with an empty barbell overhead Strength 20 min EMOM (Every Minute On The Minute): 2 Split Jerks Objective: Start the EMOM with an empty bar, and add every 2 perfect sets until EMOM […]

Saturday 07.07.18

Warm-Up 3 rounds of: 1 Wall Walk 4 Push-Ups 6 Knees-to-Elbows 20 sec Rest 4 min EMOM: 4 Strict Press 8 Lunges, with an empty barbell overhead Strength 20 min EMOM (Every Minute On The Minute): 2 Split Jerks Objective: Start the EMOM with an empty bar, and add every 2 perfect sets until EMOM […]

Friday 06.08.18

Warm-Up A) 4 rounds of: 1 Wall Walk 4 Push-Up 6 Knees-to-Elbows Rest 20 sec B) 5 Min EMOM: 8 Wall Balls, 20/14 *Sub wall ball with jumping squat Strength Front Squat A) 2 sets x 6 reps @ 70% of Heavy Single (or +5lbs previous session) B) 1 Set x 6 reps @ 90% […]

Friday 06.08.18

Warm-Up A) 4 rounds of: 1 Wall Walk 4 Push-Up 6 Knees-to-Elbows Rest 20 sec B) 5 Min EMOM: 8 Wall Balls, 20/14 *Sub wall ball with jumping squat Strength Front Squat A) 2 sets x 6 reps @ 70% of Heavy Single (or +5lbs previous session) B) 1 Set x 6 reps @ 90% […]

Friday 06.01.18

Warm-Up A)In 7 min complete: 0-3min: 4 Dumbbell Hang Power Cleans 25lb/15lb 4 Push-Ups 40yd Sprint 3-4min: Rest 4-7min: 1 Wall Climb 5 Kipping Ring Dips 25 Double-Unders (or 40 Single-Unders) *Substitute ring dip with bench dip B) For time: 300m Farmer Carry, 53lb/35lb Strength Power Clean A) 4 sets x 3 reps @ 70% […]

Friday 06.01.18

Warm-Up A)In 7 min complete: 0-3min: 4 Dumbbell Hang Power Cleans 25lb/15lb 4 Push-Ups 40yd Sprint 3-4min: Rest 4-7min: 1 Wall Climb 5 Kipping Ring Dips 25 Double-Unders (or 40 Single-Unders) *Substitute ring dip with bench dip B) For time: 300m Farmer Carry, 53lb/35lb Strength Power Clean A) 4 sets x 3 reps @ 70% […]