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...
Wednesday February 26, 2020

Wednesday February 26, 2020

Lifestyle, Fitness & Performance EMOTM for 7 min 2 Deadlifts 21 – 15 – 9 reps of Deadlifts (80/55kg) or use 2x KB’s/DB’s Slamballs (25/15#) *100 Double Under’s or 200 Singles after each set of Slamballs
Tuesday February 25, 2020

Tuesday February 25, 2020

EMOTM for 12 min 1st: 3 Front Squats 2nd: 6 Back Squats *use same weight for both Lifestyle 20 min AMRAP 10 Push-ups 10 Pull-ups or Ring Rows 10 Seated DB Press 10 KBS Fitness & Performance “Nate” 20 min AMRAP 2 Muscle-ups 4 HSPU 8 KBS...
Monday February 24, 2020

Monday February 24, 2020

Lifestyle, Fitness & Performance A. 1 Hang Power Snatch + 3 Hang Squat Snatch x 5 sets 5 min AMRAP 100 Double Under’s or 200 Singles in remaining time 12 Power Snatch (35/25kg) or Alt DB Snatch 4 Burpee Box Jump Overs (24/20”) 3 min rest 5 min AMRAP 100 Double...
Saturday February 22, 2020

Saturday February 22, 2020

Lifestyle, Fitness & Performance For time (Partner) 15 min AMRAP 8 Burpees 8 Box Jump Overs (24/20”) *one partner does 2 rounds while other partner rows for meters. Then switch and repeat. 5 min rest 15 min AMRAP 10 Goblet Squats (50/35) 10 KBS (50/35#) *one...
Thursday February 20, 2020

Thursday February 20, 2020

Lifestyle, Fitness & Performance EMOTM for 12 min 1st: 3 Front Squat 2nd: 6 Back Squats *use same weight for both 3 Rounds for time of 3 min Cal Bike 2 min Cal Row 1 min Burpees 2 min rest
Wednesday February 19, 2020

Wednesday February 19, 2020

Lifestyle, Fitness & Performance A. 1 Squat Clean + 3 Front Squats + 1 Split Jerk x 5 sets For time 21 – 18 – 15 – 12 reps of Cal Bike Hang Power Clean (40/30kg) or use DB’s Into 12 – 15 – 18 – 21 reps of Cal Row S2OH (40/30kg) or us...
Tuesday February 18, 2020

Tuesday February 18, 2020

A. Every 2 min for 5 sets 1 Push Press + 2 Push Jerks Lifestyle 3 Rounds for time of 21 Ring Rows or Banded Pull-ups 100ft OH DB Walk 21 Wallballs 100ft OH DB Walk Fitness & Performance 3 Rounds for time of 21 C2B Pull-ups 50ft HSW (25ft there, 25ft back) 21...