Saturday March 7, 2020

Saturday March 7, 2020

Lifestyle, Fitness & Performance A. 3 Hang Power Clean x 5 sets For time (individual) 21 – 15 – 12 – 9 reps of Hang Power Snatch (40/30kg) or Alt. DB Snatch Burpee Box Jumps (24/20”) Start with a 500m Row, Row 500m between each set and finish...
Thursday March 5, 2020

Thursday March 5, 2020

Lifestyle, Fitness & Performance A. Every 2 min for 8 sets 1 Split Jerk 1 min Plank/Hollow Hold (alternate each round) “Jackie” For time 1000m Row 50 Thrusters (20/15kg) or use DB’s 30 Pull-ups or Ring...
Wednesday March 4, 2020

Wednesday March 4, 2020

Lifestyle, Fitness & Performance 3 Temp Deadlfit’s x 5 sets *3 seconds down and 3 second hold at the top 5 Rounds of: 60 DU’s or 120 Singles 30 Wallballs (20/14#) 15 Deadlift (100/70kg) rest 1 min
Tuesday March 3, 2020

Tuesday March 3, 2020

Lifestyle, Fitness & Performance A. 1 Hang Squat Clean + 1 Squat Clean x 5 sets 15 min AMRAP 2 KB/DB Thruster’s (50/35#) 2 Sit-ups 250m Row 4 KB/DB Thruster’s 4 Sit-ups 250m Row 6 KB/DB Thruster’s 6 Sit-ups 250m Row *continue adding 2...
Monday March 2, 2020

Monday March 2, 2020

Lifestyle, Fitness & Performance EMOTM for 12 min 1st: 3 Front Squat 2nd: 6 Back Squats *use same weight for both Every 4 min x 5 sets 15/12 Cal Bike 9 Bar Facing Burpees 6 Power Cleans (50/35kg)
Sunday March 1, 2020

Sunday March 1, 2020

A. 1 Power Snatch x 5 sets Lifestyle 12 min AMRAP 8/arm Alternating DB Seated Press 8 Left Arm DB Front Squat 8 Push-ups 8 Right Arm DB Front Squat 8 Ring Rows Fitness & Performance 12 min AMRAP 2 Strict Ring Muscle-ups 25’ Handstand Walk 16 Alternating Pistols...
Saturday February 29, 2020

Saturday February 29, 2020

Lifestyle, Fitness & Performance For time (Partner) 50 – 40 – 30 – 20 – 10 reps of Burpees T2B or Hanging knee raises Wallballs’s (20/14#) Or For time (Individual) 30 – 25 – 20 – 15 – 10 Buprees T2B on Hanging knee raises Wallballs...
Thursday February 27, 2020

Thursday February 27, 2020

A. Hang Squat Clean and Jerk x 2 reps x 5 sets Lifestyle 18 min AMRAP 5 Rounds of 250m Row 15 DB Front Squats then max rounds in remaining time of 5 Banded Pull-ups or Hard Ring Rows 7 Box/Bench HSPU or Seated DB Press 21 Squats Fitness & Performance 18 min AMRAP...