August 1, 2018 – Fitness

Every 90 seconds, for 30 minutes (5 sets): Station 1 – 25/18 Calories of Assault Bike Station 2 – 15 Burpee Box Step-Overs Station 3 – 200 Meter Run Station 4 – 20 Single-Arm DB Overhead Walking Lunges Your goal should be to finish this entire workout without falling short in any interval. If the … Read more

July 30, 2018 – Competition

A. Two sets of: 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 30 seconds 12 Alternating Bowler’s Squats 12 Alternating Cossack Squats 12 Band Pull-Throughs Rest as needed B. Every 90 seconds, for as long as possible… Snatch … Read more

July 29, 2018

Recovery Day A.Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 … Read more

July 28, 2018 – Competition

A. Two sets of: 6 Single-Arm Kettlebell Swings 6 Front-Racked Kettlebell Reverse Lunges 6 Front-Racked Kettlebell Cossack Squats 6 Single-Arm Kettlebell Presses 6 Kettlebell Windmills Rest 60 seconds and switch sides B. Every 2 minutes, for 14 minutes (7 sets): Power Cleans + Power Jerk x 1 rep *Sets 1-2 = @ 75% of 1-RM … Read more

July 28, 2018 – Fitness

In teams of two, alternating complete rounds, perform 6 rounds each for time of: 400 Meter Run 21 Kettlebell Swings 8 Strict Pull-Ups If you’re performing this without a partner, rest exactly the same amount of time that it took you to perform the previous round, then start your next. The post July 28, 2018 … Read more