Author Archive

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12.20.14

HEALTH & FITNESS 12 Days of Christmas

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Friday 12.19.14

HEALTH A. 7 Minute AMRAP: 7 DB/BB Push Presses 7 Wall Balls *3 Minutes Rest   B. 7 Minute AMRAP: 7 Slam Balls 7 Box Jump Step Downs *3 Minutes Rest   C. 7 Minute AMRAP: 7 DB/BB Thrusters 7 KB Swings     FITNESS A. 7 Minute AMRAP: 7 Power Snatches 75/45 7 Wall […]

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Thursday 12.18.14

HEALTH A. 4 Sets of: 8 DB Bulgarian Split Squats per Leg 12-15 One Arm DB Row   B. 3 Sets of: 15-20 KB Sumo DL’s (Stand on 12” Box) 15-20 Bent-Over Reverse DB Flys   C. Skill Work on TGU’s & Jump Roping   FITNESS A. 4 Sets of: 8 BB Bulgarian Split Squats […]

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Wednesday 12.17.14

HEALTH & FITNESS A. 6 Sets of: 8, 8, 6, 6, 4, 4 Bench Press Strict/Weighted Chin Ups   B. 1 Set Max Reps Bench Press 50-60% of Part A Kipping Pull Ups/Ring Rows   HEALTH C. 5 Rounds of: 40 JRS 20 AB Mat Sit Ups 10 Push Ups 5 Box Jump Step Downs […]

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Tuesday 12.16.14

HEALTH A. 7 Sets of: 3 Negative Deadlifts (3 Seconds on the down) 1 Minute Corrective/Mobility Work   B. 12 Minute AMRAP: Partners alternate rounds 12 KB Swings 9 Wall Balls 6 Deadlifts   C. 5 Minutes MAX Distance Row   FITNESS A. 7 Sets of: 3 Snatch Grip Deadlifts 1 Minute Corrective/Mobility Work   […]

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Monday 12.15.14

HEALTH A. 4 Sets of: 8-10 DB Goblet Squats 15-20 DB Walking Lunges 1 Minute Mid-Line Stability Work   B. 13 Minute AMRAP: 7 DB Thrusters 7 Pull Ups 150 Row     FITNESS A. 5 Sets of: 5 Front Squats (2 Second Pause In Bottom Position) 1 Minute Mid-Line Stability Work   B. 10 […]

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Saturday 12.13.14

HEALTH & FITNESS ***YOGA DAY*** Bring a friend, family member, co-worker, or complete stranger….just come in and have fun!

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Friday 12.12.14

GAME DAY…Time to put your fitness to use!!! HEALTH A. 20 Minutes to Find: 3 Rep MAX Back Squat   B. 10 Minute AMRAP: 5 Box Jump Step Downs 7 DB Shoulder to Overhead 9 Burpees   FITNESS A. 20 Minutes Find: MAX Weight Unbroken Complex 1 Power Snatch or Snatch + 1 OHS + […]

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Thursday 12.11.14

HEALTH A. 5 Sets of: 5 Push Presses   B. 4 Sets of: 8-10 Half Kneel DB Shoulder Presses 10-15 Ring Rows (Palms Down)   C. 4 Sets of: 10 Plate Front Raises 10 Band Pulls   FITNESS A. 5 Sets of: 2 Reps Split Jerks   B. 4 Sets of: 8-10 Half Kneel DB […]

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