Author Archive

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Saturday 04.19.14

Fitness A. 4 Sets of: 5-8 Bench Presses 10-15 Hanging Knee Raises *2-3 Minutes B/W Sets B. 4 Sets of: 8-10 Close Hand Box Push Ups 10-15 Supinated Ring Rows *1 Minute Rest B/W Sets C. Tabata Row (must stay strapped in on rower) Performance A. 7 Sets of: 3 Bench Presses Max Hold or […]

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Friday 04.18.14

Fitness & Performance A. 40 Minute AMRAP: 6 Deadlifts 6 Bent-Over Rows 6 Power Cleans 6 Push Press 6 Back Squat 1 Lap around parking lot Performance: go up by 10lbs each set; after 20lbs increase drop 1 rep (75/45) Fitness: increase weight as you feel comfortable

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Thursday 04.17.14

Fitness A. 4 Sets of: 8 RDL 8 Neutral Grip DB Presses 10-15 Band Pulls *2-3 Minutes Rest B/W Sets B. 3 Sets of: 10 Laying Hip Raises 3 Wall Walks 5-10 Strict Pull Ups *1 Minute Rest B/W Sets C. 7 Rounds of: 15 Seconds Airdyne 45 Seconds  Off Performance A. 5 Sets of: […]

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Wednesday 04.16.14

Fitness A. 4 or 5 Sets of: 400M Row 15 Burpees 10 per Arm DB G2OH (Alt arms each rep) 20 Ab Mat Sit Ups *4 Minutes Rest B/W Sets Performance A. E2MOM for 20 Minutes: 2 Power Snatch + 4 Power Cleans + 6 Box Jumps (165/115 135/95 115/75) B. 1K Recovery Row (Easy […]

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Tuesday 04.15.14

Fitness A. 4 Sets of: 6-8 Back Squats *30 Seconds Rest 10-15 Strict Ring Rows *2-3 Minutes Rest B/W Sets B. 3 Sets of: 8 per Leg DB Rear Lunge to Box Step Up *30 Seconds Rest 10-15 Strict Push Ups *90-120 Seconds Rest B/W Sets C. 5 Rounds of: 7 DB Thrusters 14 KB […]

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Monday 04.14.14

Fitness A. 4 Sets of: 5-8 Strict Press 10 Bent-Over DB Row *2 Minutes B/W Sets B. 3 Sets of: 10 Push Presses 10 Strict Chin Ups *1-2 Minutes B/W Sets C. 5-7 Minutes of: JRS *30 Seconds on 30 Seconds off Performance A. 5 Sets of: 5 Push Presses *15 Seconds Rest 5 HSPU’s […]

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Saturday 04.12.14

Fitness A. 4 Sets of: 8 Romanian Deadlifts 8 Half Kneel DB Shoulder Presses *2-3 Minutes B/W Sets B. 10 Minutes of: 10 Low Box Jump – Step Downs 10 KB Swings 10 Slam Balls *1 Minute B/W Rounds Performance A. 7 Sets of: 1.1.1 Deadlifts *2 Minutes Rest B/W Sets B. 3 Rounds of: […]

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Friday 04.11.14

Fitness & Performance Partner WOD 3 Minutes max DU’s or JRS 100 Partner Wall Balls 80 Calorie Row 60 Side Med Ball Partner Tosses 40 DB Snatches 20 Down & Back

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Thursday 04.10.14

Fitness A. 20 Minutes to work up to a HEAVY 5 rep Front Squat B. Jackie Kinda 2 Rounds of: 500M Row 25 Thrusters 15 Pull Ups Performance A. 20 Minutes to work up to a HEAVY Overhead Squat B. Jackie 1000M Row 50 Thrusters 45/35 30 Pull Ups

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