24 Apr 18

Push Up Series (12 mins to complete 2 rounds) The following is a typical layout (could vary) complete 3 PUs per item unless you have GREAT PUs… 2RNFT 5/3 Regular (Tri-cep) PU 5/3 Wide PU 5/3 Regular PU 5/3 One Hand in Front, One in Back 5/3 Regular PU 5/3 Other Hand in Front, Other[…]

23 Apr 18

Metcon (AMRAP – Reps) EMOM8 (E) S/H Swing on Bars/ Rings (O) PU/ MU 8-10 sec Neg Thruster (15 Mins to set 3RM Thruster from ground) Metcon (Time) Let’s try the Master’s Regionals Qualifiers!!! For Time: 10 Min Time Cap 4 Thrusters (135,95) 1 15-ft. rope ascent 8 Thrusters 2 15-ft. rope ascents 12 Thrusters[…]

21 Apr 18

Fitness Performance Metcon (AMRAP – Reps) “AMRAP (with a Partner) in 29 minutes 5 Rounds of: Minute 1: Wall Ball Shots (20,14) Minute 2: Toes-to-Bars Minute 3: Box Jumps (24,20) Minute 4: HPC (75,55) Minute 5: Row (cals) Minute 6: Rest” Extra Credit DB Powell Raises (3×10) https://www.youtube.com/watch?v=BxK60HYw760 Competitors Shoulder Press (SP 10@60% 10@65% 8@70%[…]

20 Apr 18

Fitness Performance Back Squat (BS 10@60% 10@65% 8@70% 8@75%) Rope Climb (10 Min Rope Climb Practice/ Review) Metcon (Time) 10 Min Time Cap 10,9,8…3,2,1 Thrusters (95,65) 2/1 Rope Climbs Extra Credit Bills Miserable Abs 1 (Try 2 Rounds) 30 Bridge Kicks 1 Min Plank 1 Min Left Plank 1 Min Right Plank 30 Bird Dogs[…]

19 Apr 18

Metcon (AMRAP – Reps) Your Goal is to be in the: MIN 1 Blue Zone MIN 2-3 Green Zone MIN 4-5 Yellow Zone MIN 6-7 Green Zone MIN 8-9 Yellow Zone Min 10 RED Zone MIN 11-12 Yellow Zone EMOM12 1. Single Unders 2-3. Air Squats 4-5. AB or Row Sprint 6-7. Air Squats 8-9.[…]

18 Apr 18

Fitness Performance Push Up Series  The following is a typical layout (could vary) complete 3 PUs per item unless you have GREAT PUs… 2RNFT 5/3 Regular (Tri-cep) PU 5/3 Wide PU 5/3 Regular PU 5/3 One Hand in Front, One in Back 5/3 Regular PU 5/3 Other Hand in Front, Other in Back 5/3 Regular[…]

Marathon Monday

Fitness Performance Deadlift (DL 8@65% 8@70% 6@80% 6@85%) Shoulder Press (SP 8@65% 8@70% 6@80% 6@85%) Metcon (3 Rounds for reps) AMRAP3 x 3 w/ 3 min rest inbetween 10 Squat Cleans (115,85) 10/7 HSPU Extra Credit Metcon (AMRAP – Reps) 5×30 secs L-Holds (On Ground/ On Bar/ On Rings) Competitors Back Squat (BS 8@65% 8@70%[…]

16 Apr 18

Marathon Monday Metcon (Time) Cha Cha Plank Challenge Marathon Monday (Time) “Marathon” 2 RFT 400 m Run 26 Push ups (w/hand release) 400 m Run 26 KB Swings (53,35) 400 m Run 26 T2B or AbMat Sit ups 400 m Run 26 Super Mans (3 second hold) 400 m Run 26 Double Unders 400 m[…]

14 Apr 18

Fitness Performance Shoulder Press (SP 10@60% 8@70% 8@75% 8@80%) Metcon (AMRAP – Reps) E2MOM10 HS Holds/ Shoulder Taps/ HS Walk practice Metcon (Time) 12 min time cap 4RFT 5 HSPUs 10 Walking Lunges 15 Burpees Extra Credit Turkish Get Up (4×3 TGU) Competitors Back Squat (BS 10@60% 8@70% 8@75% 8@80%)

13 Apr 18

Fitness Performance Push Up Series  The following is a typical layout (could vary) complete 3 PUs per item unless you have GREAT PUs…If last week went well, add a rep or 2 🙂 2RNFT 5/3 Regular (Tri-cep) PU 5/3 Wide PU 5/3 Regular PU 5/3 One Hand in Front, One in Back 5/3 Regular PU[…]