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Posts Tagged:basketball


This is a SPRINT workout. There is not much to this workout. Just jump on in. We are doing some jumping and running. Make sure to come on in for a solid calf warm-up too. You don’t want to go into the weekend with a tweaked calf. Lastly, our monthly newsletter comes out this weekend.…

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Reps on reps on reps! That’s the name of the game today. We are trying to get as many reps as possible on each station. At the end we will be adding up all of the combine reps. That will be the score for the day! For Max Reps!!! 5 Min. AMRAP: Max Back Squats…

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We are conquering the day with this SPICY chipper!!! 30-25-20: Cal. Row Burpees to Pull-Up Bar Russian KBS. (53/35)


After yesterday’s shoulder fiasco we are working on speed today! We are tossing in some oly lifts for good measures. 16 Min. EMOM: 1: 6 Snatches (95/55) 2: 100m Run 3: 10 Front Squats (95/55) 4: 100m Run


We are busting out some fun gymnastic movements today. The goal is to go strict on the HSPU. That does mean no kipping. This one will be challenging, so make sure you getting in for all of the warm-up. It’s a lot of shoulder work. 10-9-8-7-6-5-4-3-2-1: Strict Deficit HSPU (4″/2″) Chest-to-Bar Pull-Ups


Nice and fast is the name of today’s game. An awesome goal for today is going sub 5!   15-12-9: Alt. DB. Snatches (45/25) No Push-Up Burpees V-Ups


This is going to be a fast one. Lets see if we can get 5 rounds in today’s workout.   7 Min. AMRAP: 50ft. HSW 100m Run 5 Box Jump Overs (24″/20″)


HUMP DAY!!!! Lets get in! We are doing a tough one today. Time to break a real sweat!!   For Time: 100 Cal. Row 75 Ring Push-Ups 50 Dual KB. Cleans (71/53) 25 Burpees


Gymnastic movements are FUN!! Let’s get through some body weight work today. A good goal for today is to go unbroken on the chest to bar pull ups. 6 Rounds: 5 C2B 10 GHD Sit-Ups 15 Squats

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