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Posts Tagged:fitness

Friday!!!

We are finishing up this week with another fun EMOM!!!   20 Min. EMOM: 1: 10 Pull-Ups 2: 60 DU’s 3: 10 HSPU 4: 100m Run **900 Reps!!!**

Thursday!!!

We will be moving some weights today!!! The kettlebell swings today are American style!!!   For Time: 50 KB. Swings (35/26) 40 DB. Push Press (45’s/25’s) 30 Wall Balls (20/14)

Wednesday!!!

This one is going to be tough, but a sprint!!! For the dumbbell power cleans you will need a dumbbell for each hand.   3 Rounds: 250m Row 10 DB. Power Cleans (45/25) 18 Sit-Ups

Tuesday!!!

We are in for some endurance work TODAY!!!! This workout is a total of six rounds at the end, so are here for the long-haul!!   30 Min. EMOM: 1: 10 Med. Ball Cleans (20/14) 2: 15/12 Cal. Row 3: 10 Burpees 4: 24 DB. Reverse Lunges (20/10) 5: 60 Singles **714 Male** **696 Female**

Monday!!!

This should be a pretty sweet and short gasser to get us ready for this FUN week!!!   16 Min. EMOM: 1: 1 Farmer’s Carry (62/35) 2: 16 Ring Rows 3: 16 GHD Sit-Ups 4: 16 Uneven Push-Ups **196 Reps!!!**

Friday!!!

We are keeping things just a little spicy today! You will need to have one dumbbell on each for the thrusters!   12 Min. E3MOM [4 RDS]: 150m Run 10 DB. Thrusters (40/20)

Thursday!!!

We are keeping things spicy with this beast!!! If you don’t have bar muscle-ups you will be completing ten chest to bar pulls ups. However, if you do have bar mu’s make sure to be wear of your kip! Our new bars are not too forgiving on kips that are too big.   5 Rounds:…

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Wednesday!!!

We a nice mix up today! The cleans are with a full squat! NOT POWER CLEANS!!! Lets get it!   20 Min. AMRAP: 200m Run 15 GHD Sit-Ups 10 HSPU 5 Cleans (135/95)

Tuesday!!!

The rowers sure feel nice and smooth. Lets keep on breaking in our new toys with some knees to elbows!!! This one will get spicy on your forearms!   For Time: 50 K-T-E 50 SA. DB. Push-Press (45/25) 50 Air Squats 50 Alt. DB. Snatches (45/25)

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