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  • Thursday 9/21
  • PERFORMANCE ''Run Annie Run''
    100 DU 50 Sit-ups 200m Run 80 DU 40 Sit-ups 200m Run 60 DU 30 Sit-ups 200m Run 40 DU 20 Sit-ups 200m Run 20 DU 10 Sit-ups 200m Run FITNESS
    “ RunAnnie Run”
    200 Single Unders (SU) 50

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  • Tuesday 9/19
  • PERFORMANCE:
    ''Full Throttle''
    4 Min AMRAP 24 Hang Power Cleans @115/80# 24 Wallballs @20/14# 24 Cal Bike Rest 4 Min 4 MinAMRAP 18 Hang Power Cleans @115/80# 18 Wallballs @20/14# 18 Cal Bike Rest 4 Min 4 Min AMRAP:

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  • Monday 9/18
  • PERFORMANCE:
    20 Min @ 70-75% 60 sec Ski 60 Sec L arm KB Carry @ 70/53# 60 sec Row 60 Sec R Arm KB Carry @ 70/53# 60 Sec Single Unders + ''BreakDance''
    17 Min AMRAP: 16 Cal Row 14 Box Jump Overs @ 24/20″ 12 TTB 10 DB Front

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  • 9/17
  • ''HeadMaster''
    For Quality: 3 Rounds 5 Strict HSPU 5 Strict Pull-ups use band or BWT 10 BBStrict Press @ 20X0 Moderate 10 DB Bent Over DBRows (each arm) right into... 100 Calorie Bike right into... 3 Rounds: 5 Strict HSPU 5 Strict Pull-Ups use

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  • Saturday 9/16
  • PERFORMANCE:
    ''Pub Brawl''
    5 Rounds For Max Reps: 60 sec Row 60 Sec Power Snatch @95/65# 60 Sec Burpees 60 secRest FITNESS:
    ''Pub Brawl''
    5 Rounds For Max Reps: 60 sec Row 60 Sec Power Snatch @ 75/45# 60 Sec Burpees 60 sec

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  • Friday 9/15
  • PERFORMANCE& FITNESS
    ''MerryGoRound''
    20 MinAMRAP: In Teams of 3 In Station Format: 12/8 Calorie Bike 12/8 Calorie Row 12 Thrusters @ 75/55# Notes: - Players cannot move onward until teammates have completed the task at theirstation.

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  • Thursday 9/14
  • PERFORMANCE:
    ''The Fithy Fifty''
    50 Box Jumps 50 Jumping Pull-ups 50 Kettlebell Swings @35/25# 50 Walking Lunges 50 Toes-to-Bar 50 Push Press @45/35# 50 Good Mornings @45/35# 50 Wallballs @20/14# 50 Burpees 50 Double-unders FITNESS:


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  • Wednesday 9/13
  • A. Deadlift Cluster 1.1 x 5; rest 2 Min ( Concentric Only -Drop both from top) # Start at 55% and add 20-30# per set + ''Circle Of Trust''
    3 Rounds For Time: 600m Run 15 Deadlifts @225/155# 50 DU FITNESS:
    ''Circle Of Trust''
    3

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