August 14, 2018 – Fitness

A. Every 2 minutes, for 24 minutes (3 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011 Station 2 – Prone Plank x 60 seconds (weighted if possible) Station 3 – Alternating Bent-Over Dumbbell Row x 8 reps each @ 2111 (hold a dumbbell or kettlebell in each hand; alternate … Read more

August 13, 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 2 minutes, for 20 minutes (10 sets): Hang … Read more

August 13, 2018 – Fitness

Every 6 minutes, for 30 minutes (5 sets): 25/18 Calories of Assault Bike 15 Burpee Box Step-Overs (24″/20″) 200 Meter Run 20 Single-Arm DB Overhead Walking Lunges Compare your results/effort with August 1, 2018. On August 1 we did these same movements, every 90 seconds. Note how the workout changes when you tackle all four … Read more

Workouts Of The Week: 8-13-2018

Monday Endurance Warm-up & Movement Demo 0:00-15:00 A. In teams of two, complete as many reps as possible in 22 minutes of: 800 Meter Run (together) 80 Wall Ball Shots (20/14 lbs) 80 Push-Ups Partition the repetitions between partners however you’d like. Tuesday Strength Warm-up & Movement Demo 0:00-15:00 A. Every 90 seconds, for 24 … Read more

August 12, 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

August 11, 2018 – Fitness

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 25 Air Squats 20 Mountain Climbers 15 Kettlebell Swings 10 Burpees 5 Strict Pull-Ups Partner A starts with 25 air squats, Partner B then performs 20 mountain climbers, Partner A then performs 15 kettlebell swings, Partner … Read more