Fitness: A.) Ski Erg 3 sets 350m, 300m, 200m B.) 4 rounds 5 Deadlifts 10 knees 2 elbow Row 250 / Run 2 laps C.) Suitcase Carry – 8 min. Pick a heavy KB (1) Do not set down you can only switch hands Performance: A.) DU’s rest 2 min between 125, 75, 50 B.) 4 rounds...Read More
Fitness: A.) Back Squats 8×7 @ 65% or less – 1:30 rest between sets B.) 10 Min AMRAP 3 Push ups 6 Ring Rows 1 Lap – half backwards C.) Hip Bridges – 40 Performance: A) Back Squats – – 8×10 @ 65% or less – 1:30 rest between sets B.) 10 Min AMRAP 3 HSPU 6...Read More
Fitness: A.) Superset @65% or less Bench Press – 6×7 Bent over Rows – 6×7 B.) EMOM – 8 mins. 10 Russian Swings – 2/1.5 5 burpees + bar tap C.) Mobility Performance: A.) Superset @ 65% or less Bench press – 6×10 Bent over Rows – 6×10 B.) EMOM – 8 mins. 10 AM....Read More
Fitness: A.) Make up lift B.) For time: 4 laps Run 3 cal Bike 20 HR Push-ups 3 cal Bike 20 sit-ups 3 cal Bike 20 HR Push-ups 3 cal Bike 4 laps run Performance: A.) Make up lift B.) For time: 4 laps Run 50 DU 20 HR Push-ups 50 DU 20 T2B 50...Read More
Fitness: A.) 5×5 Double KB FS B.) 7 min AMRAP 1 KB F. Squat + 1 KB Push Press Run to grass and back 2 KB FS + 2 KB PP Run 3 KB FS + 3 KB PP And so on… Performance: A.) Front Squat 5×3 gradually add weight – no misses B.) 7...Read More
Fitness: A.) EMOM – 7 min. 2 Clean and Press each arm or DB KB B.) Every 3 Min for 5 rounds 150m Row 30 Mtn Climbers 6 Heavy Russian KB swing Performance: A.) EMOM – 7 min. DL + Clean and Jerk – add weight at own discretion B.) Every 3 Min for 5...Read More
6:00 PM KB CLASS A. 6 RDS – 10 DBL KB SWINGS B. 5 RDS – 3 R/L OF CHAIN OF MOVEMENTS – SWING, CLEAN, SQUAT, PRESS, SNATCH, SWITCH HANDS AND REPEATRead More
Fitness: A.) EMOM – 10 min. Odd – 5 Ring rows / 5 Push up Even – Sprint Grass and back B.) 18 min AMRAP w/Partner You go I go (1 round) 6 Pull Ups 12 Air Squats 6 Box Step Ups (24/20) 6 Burpees Performance: A.) EMOM – 10 min. Odd – 3 Strict...Read More
