Friday October 30, 2020

Friday October 30, 2020

SPIRIT WEEK DAY 4 THEME: PCF DAY Lifestyle & Performance Every 2 min x 7 sets 6 DB Front Squats + 30s Plank Hold OR Every 2 min x 5 sets 6 Front Squats 20 min AMRAP 60 DU’s or 120 Singles 30 Box Jump With Step Down (24/20”) 60 DU’s or 120 Singles 30 Wallballs...
Thursday October 29, 2020

Thursday October 29, 2020

SPIRIT WEEK DAY 3 THEME: CRAZY SOCK/HAIR DAY Lifestyle & Performance 4 sets of 1 min of Cal Row 30s rest 1 min of Plate G2OH (15/10kg) 30s rest 1 min of Plate Raise and Twist 30s rest Rest 2 min 4 sets of 1 min of Cal Bike 30s rest 1 min of Slamballs (25/15#) 30s...
Wednesday October 28, 2020

Wednesday October 28, 2020

SPIRIT WEEK DAY 2 THEME: CHARACTER DAY Lifestyle & Performance Every 30s for 5 min 2 Back Squats or 4 Goblet Squats Into Every 30s for 5 min 5-7 Sit-ups 4 sets of 3 min AMRAP 10 Alt DB Snatch (50/35#) 5/side Single Arm DB Front Squat (50/35#) 10 Burpees rest 2...
Tuesday October 27, 2020

Tuesday October 27, 2020

SPIRIT WEEK DAY 1 THEME: TEAM DAY Lifestyle & Performance Every 2 min x 7 sets 5-7 Seated DB Press *sit on a box OR Every 2 min x 5 sets 5 Seated Strict Press *sit on a box With a 8 min Running Clock Complete 1 mile Bike then in remaining time 5 Strict DB Press...
Monday October 26, 2020

Monday October 26, 2020

Lifestyle & Performance Every 30s for 5 min 2 Deadlifts or KB Deadlifts into Every 30s for 5 min 5 KBS 20 min AMRAP 5 DB Man Makers (40/30#) 350 m Row
Sunday October 25, 2020

Sunday October 25, 2020

Lifestyle & Performance  1 min of work, 1 min of rest x 5 sets Alt. DB Snatch (50/35#) Cal Bike Alt. Goblet Lunges (50/35#) Single Skips *score is total reps/cals

Saturday October 24, 2020

Lifestyle & Performance EMOTM for 10 min 1st: 10 Left Arm Standing DB Press 2nd: 10 Right Arm Standing DB Press Individual 30 min AMRAP 10 Box Jumps (24/20″) 10 Plate G2OH (15/10kg) 10 Plate Sit-ups (15/10kg) *accumulate as many rounds as possible while also...
Friday October 23, 2020

Friday October 23, 2020

Lifestyle Every 2 min x 7 sets 5/leg Curtsy Squat Performance Every 2 min x 5 sers Back Squats 3, 3, 2, 2, 2 3 Round for time of (20 min CAP) 50 DU’s 0.6 mile Bike 25 Unbroken Wallballs(20/14#) Accumulate 3 min a side of L/R Side...
Thursday October 22, 2020

Thursday October 22, 2020

Lifestyle Every 2 min x 7 sets 10 Alt. DB Snatch + 10 DB Swings Performance  Every 2 min  5 sets 2 Touch and Go Power Cleans EMOTM for 18 min 1st: 5 Hang Power Clean (60/40kg) or 10 reps with DB’s 2nd: 200 m Row 3rd: 20 Ring Dips or Push-ups/Box...
Wednesday October 21, 2020

Wednesday October 21, 2020

Lifestyle Every 2 min x 7 sets 8/leg Single Leg KB Deadlifts Performance Every 2 min x 5 sets 8 Deadlifts For time (20 min CAP) 21 Burpees 21 Thrusters (40/30kg) 1000m Row 21 Burpees 21 Thrusters (40/30kg) Tabata Sit-ups...