Welcome to September! Performance & Fitness In teams of three, perform three rounds each for time of: Row 800 Meters Run 400 Meters 20 Toes to Bar Teammates roll through this in congo-line fashion, jumping onto the rower as soon as the teammate in front of them is off and has begun the 400 meter run.Read More
Fitness A. Every 90 seconds, for 18 minutes (4 sets of each): Station 1 – Romanian Deadlift x 6 reps – 3 second descent Station 2 – Supine Ring Row x 8 reps (get as horizontal as possible) Station 3 – L-Seated Dumbbell Press x 8 reps (increase load from last Monday’s sets of 10 reps) B....Read More
8/29/15 Performance & Fitness In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Kettlebell Swings (32/24 kg) 20 Box Jump-Overs (24″/20″) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B...Read More
8/28/15 Performance & Fitness Against a 4-minute running clock, perform the following for max reps: Row 600 Meters Push-Ups x Max Reps Rest exactly 4 minutes, and then . . . Complete as many rounds and reps as possible in 4 Minutes of: 10 Box Jumps (24″/20″) 10 Pull-Ups Rest exactly 4 minutes, and then...Read More
8/27/15 Performance & Fitness Every 8 minutes, for 40 minutes (5 sets) of: Run 800 Meters 12 Chest-to-Bar Pull-Ups or Strict Pull-Ups 12 Strict Handstand Push-Ups or L-Seated DB Press Note times for each set, and add them for total working time. Read More
8/25/15 Fitness A. Every minute, on the minute, for 15 minutes: Minute 1 – Supine Ring Row x 8 reps Minute 2 – Push-Ups x 12 reps Minute 3 – V-Ups x 20 reps B. For time: Row 50 Calories 50 Push Presses Run 800 Meters Performance A. Five sets for max reps of: 30...Read More
I’m baaaack! Let’s get to it this week and have a great week of training! 8/24/15 Fitness A. Every 90 seconds, for 18 minutes (4 sets of each): Station 1 – Goblet Squat x 10 reps (stick to the tempo – 3 second descent and 1 second pause at the bottom) Station...Read More
Fitness A. Every 2 minutes, for 12 minutes: Minutes 1-2 & 7-8: L-Pull-Ups x 10-12 reps Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time Minutes 5-6 & 11-12: Handstand Walk x 10 meters (use partner assist, Handstand Wall Runs or a 60-seconds Nose-to-Wall Handstand Hold if you don’t have handstand walks yet)...Read More
Performance and Fitness In teams of three, with only one partner working at a time, complete 3 rounds each of: Row 500 Meters 8 Front Squats (225/155 lbs – from the ground) followed immediately by… In teams of three, with only one partner working at a time, complete 3 rounds each of: Row 500 Meters...Read More
