Fitness Blog

Fitness 09.19.2014


A. 4 sets
-Deadlift x 10-12
-Double KB Push Press x 10-12 @ 21X2

B. 4 sets
-Inverted Row x 10-12 @ 21X2
-Bent Reverse T-Raise x 10-12

C. 4 sets
-50 Double-unders
-10 Pull-ups
-10 Burpees to touch
-Rest 60 sec
*Goal is to get faster each round and minimize variance

Fitness 09.18.2014


A. 3 sets
-Front Squat 5.4.3 R: 20s

B. 3 sets
-Front Rack Step Ups x 10-12 EA (weak leg first, top leg stays on box until all reps completed)
-WTD Side Plank x 30 sec EA

C. 2 Rounds @ 85%
-500m Row
-40 Wall Balls 20/14
-30 Box Jumps 24/20
-20 Ball Slams 50/35
-Rest 3 minutes

Fitness 09.17.2014


A. High Hang Snatch + Low Hang Snatch
-Work on complex for 10-15 minutes

B. For time @ 80-90%
-800m Run
-Rest 2 minutes
-30 SA KB Snatch (Swinging, Alt every 5 reps)
-400m Run
-30 GHD Sit-ups
-400m Run
-30 SA KB Snatch
-Rest 2 minutes
-800m Run

Fitness 09.16.2014


A. 4 sets
-Bench Press 5.4.3 R: 20 sec

B. 3-4 sets
-Strict Press x 10-12
-DB External Rotation x 8-10 EA

C. Every 3 minutes for 6 sets @ 90%
-200/175m Row
-5 Burpees over Rower
*Goal is to complete each set AFAP and with as much power as possible, but try to be consistent each set. We don’t want to see drop offs.

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