A. STRENGTH (DAY 1/Week 4) Strict Press – 3 x 10 Bench Press – 3 x 12 Bentover Rows – 2 x 14 Straightbar Curls – 2 x 10 Back Squats – 3 x 10 Pull-overs – 1 x 20 RDL – 1 x 15 Pull-overs – 1 x 20 Stationary weighted lunges –...Read More
10:00 AM KB CLASS A. 5 RDS 5R/5L KB CHAIN Start with non-dominate hand. Chain: Snatch, Press, Snatch, Squat, switch hands Rest 60 – 90 sec. between rounds B. AFAP COMPLETE 5 RDS OF 5R/5L 1-HAND SWINGS Read More
A. STRENGTH (Day 5/Week 3) SOTS Press – 3 x 10 Incline Bench Press – 3 x 12 Bentover Rows – 2 x 15 Alternating DB Curls – 2 x 20 (10 each) Back Squat – 1 x 20 Pull-overs – 1 x 20 RDL – 1 x 15 Pull-over – 1 x 20 B....Read More
Fitness – Performance A. In teams of 3 – 4 150 x Wallballs @ 20lb/10lb 15 x Low handle Prowler Pushes 25 yards -> <- High handle back @ (140lb/90lb) – on top of the sled weight 100 x Wallballs 12 x Low handle Prowler Pushes 25 yards -> <- High handle back 75 x...Read More
A. STRENGTH (Day 4/Week 3) Max effort seated box jumps – 3 x 5 Snatch – 4 x 3 Power Snatch (Low Blocks) – 3 x 3 Snatch Balance – 3 x 3 Snatch Push Press – 3 x 5 Weighted Close Grip Pull-ups – 3 x 12 GHD-Sit-ups – 3 x 15 GHR –...Read More
Fitness – Performance – Sport A. Helen 3 Rounds AFAP 400M Run 21 x American Swings @ 1.5 pood/1 pood 12 x Pull-ups 15 min Cap B. Optional w/a partner (You go I go) 10 Rounds 10 x Ring dips or bar dips -Post results under comments Read More
Impressive…. It must be the beard 5:30 INTERMEDIATE KB A. 6 RDS TGU L/R 10 1-hand swings L/R B. 10 MIN EMOM – ALTERNATE SIDES 5 Clean & Jerk 6:30 BEGINNER KB A. TGU REVIEW (TOP 1/2) 5 RDS TGU L/R 10 2-hand swings B. 8 MIN EMOM 6 1-hand swings L/R C....Read More
Lateral Bounds Set-up Fitness – Performance A. Max Effort Broad Jump B. With a partner “You go I go” 10 sets – 20 reps Lateral Bounds @ 24inch/20inch (Each Jump constitutes as a rep) 10 sets – 10M <-> x 2 Shuttle Runs (Relay style) 10 sets – 30 x Double-unders 10 sets –...Read More
Weekly humor Fitness A. Clean Progressions B. 20 Min AMRAP 10 x Deadlifts 15 x Burpees 200M Run/Row Performance A. 5 + 1 – Clean + Hang Clean B. 20 Min AMRAP 10 x Power Cleans @ 135lb/95lb 20 x Lateral Bar Burpees 200M Row/Run Sport A. EMOM – 10 Mins Even – 1...Read More
